All of these health problems lead to an increased mortality associated with excess weight. A weight loss of 10 percent, a realistic goal, generally improves all of these health problems. Add ten pounds to the result and the two numbers give you a good range to work toward or maintain. Lifestyle changes are the most important factors in a successful weight-loss program. These include exercise, diet, and behavior modification.
Dietary changes involve decreasing the amount of fat and sugar consumed.
Thirty grams of fat and a limited intake of sugars including cake, candy, and ice cream is the goal. Eating a balanced diet including all food groups and one that is lower in fat and calories than the current diet is the basic message. Skipping meals slows down the body's metabolism and will ultimately lead to weight gain. Weighing yourself regularly and keeping a food diary are useful tools to keep track of your progress. Exercise is another key to losing weight and keeping it off.