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If You're
Overweight, Slim Down for Better Health
Overweight people have an increased risk of high blood pressure, heart
disease, and other illnesses. Losing weight reduces the risk. This brochure
tells you how to lose weight safely.
Ask Your Doctor About Sensible Goals
Your doctor or other health worker can help you set sensible goals based on
a proper weight for your height, build and age.
Men and very active women may need up to 2,500 calories daily. Other women
and inactive men need only about 2,000 calories daily. A safe plan is to eat
300 to 500 fewer calories a day to lose 1 to 2 pounds a week.
Exercise 30 Minutes
Do at least 30 minutes of exercise, like brisk walking, most days of the
week.
The idea is to use up more calories than you eat. You need to use up the
day's calories and some of the calories stored in your body fat.
Eat Less Fat and Sugar
This will help you cut calories. Fried foods and fatty desserts can quickly
use up a day's calories. And these foods may not provide the other nutrients
you need.
Make sure your other foods that day are low in fat and calories.
Eat a Wide Variety Of Foods
Variety in the diet helps you get all the vitamins and other nutrients you
need.
Watch Out for Promises of Quick And Easy Weight Loss
Fad diets aren't good because they often call for too much or too little of
one type of food. As a result, you may not get important nutrients you need
daily.
Remember, if it sounds too good to be true, it probably isn't true.
What About Diet Pills?
Diet pills you buy without a prescription won't make a big difference in how
much you lose each week or how long you keep the weight off. If you do use
them, read the label carefully. Because of possible side effects, like high
blood pressure, never take more than the listed dose.
Also, be careful about taking cough or cold medicines with diet pills you
buy without a prescription. These medicines may contain the same drug used
in diet pills, or a similar drug with the same effects. If you take both
products together, you may get too much of the same type of drug. This can
hurt you.
Before taking a cough or cold medicine while using diet pills, ask your
pharmacist if it's OK.
Prescription diet pills may help some people. If you use them, follow the
doctor's directions carefully. Before Signing Up for a Weight-Loss Program,
ask Questions:
Does the Company:
O Explain possible health
risks from weight loss?
O Explain all costs?
O Include weight control
over a long time?
O Have proof of success,
not just praise by other people?
O Give a clear, truthful
statement of how you're going to lose weight, including how much and how
fast?
O Teach how to eat healthfully
and exercise more?
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