Weight Loss Is No Secret

Weight loss is no secret - eat fewer calories and exercise more to burn more calories. Replacing your daily intake of low quality high calorie processed carbohydrates with high fiber natural substitutes will reduce your daily calories and skyrocket your health. high fiber weight loss

The greatest thing about fiber is that it can be eaten - and we all love to eat! A high fiber-rich meal is processed more slowly, which makes us feel satisfied sooner. Guess what? You eat less and lose weight. Match that with your trendy weight loss programs and all of those undesirable restrictions.

Fiber doesn't have any calories, but because of its ability to absorb water, that "full" feeling slows down your food intake. An apple is more filling than apple juice. People with high fiber diets not only lose weight, but are more likely to eat less red meat, drink less alcohol, smoke less and commit to a fitness program. All of these healthy behaviors can reduce the risk of cancer.

Diet is a major factor in 5 of the 10 leading causes of death. According to the U.S. Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity, released in 2001, approximately 300,000 adult deaths in the United States each year can be attributed to unhealthy dietary habits and physical inactivity or sedentary behavior.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, just 33.5 percent of American adults are at a healthy weight.

Between 1960 and 2000, the total number of existing cases of overweight adults increased from 31.5 to 33.6 percent in Americans between the ages of 20 and 74. During this same time period, the prevalence of obesity more than doubled from 13.3 to 30.9 percent, with most of this increase occurring in the past 20 years.

Fads, unbalanced diets, diet pills and supplements, weight loss surgery and other short term weight loss methods are not recommended for permanent weight control.

Your body weight is controlled by the number of calories you eat and the number of calories you use each day. To lose weight you need to take in fewer calories than you use. The best way to lose excess fat and maintain a healthy weight in the long term is to follow a balanced diet and do regular aerobic exercise.

Being overweight has been shown to put you at risk for the following, and more:

* type 2 diabetes (high blood sugar)

* high blood pressure

* heart disease and stroke

* some types of cancer

* sleep apnea (when breathing stops for short periods during sleep)

* osteoarthritis (wearing away of the joints)

* gallbladder disease

* irregular periods

* complications of pregnancy such as high blood pressure or increased risk for cesarean section (c-section)

Diets should encourage healthy behaviors that help you lose weight and that you can maintain over time.

Safe and effective weight-loss programs should include:

* Healthy eating plans that reduce calories but do not rule out specific foods or food groups

* Regular physical activity and/or exercise instruction

* Tips on healthy behavior changes that also consider your cultural needs

* Slow and steady weight loss of about ¾ to 2 pounds per week and not more than 3 pounds per week (weight loss may be faster at the start of a program)

* Medical care if you are planning to lose weight by following a special formula diet, such as a very-low-calorie diet

* A plan to keep the weight off after you have lost it

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