Strategy  for weight loss is in your control

Thursday, March 6, 2008 10:03 AM EST

Doctor, what can you give me to make me lose weight? Not a day goes by where a physician isn't faced with this question.

Too often, people with overweight are searching for a pill or alternate "quick-fix" to shed those unwanted pounds. "The answer isn't always that simple," said Dr. Alan Smiy, a board-certified family practice physician with Borgess Lee Medical Group. "Excess weight accumulates over time and successful weight loss occurs in much the same fashion. An acceptable target for weight loss is between one and one and a half pounds per week. More rapid weight loss is typically followed by weight gain."

Dr. Smiy offers these additional tips for healthy weight loss:

1. Watch those carbs. For many of us, limiting carbohydrates is one of the most difficult challenges in managing weight loss. An average daily intake of 150 grams of carbohydrate can be used as a standard to promote healthy weight loss, while providing your body with essential energy. Currently, the average American may take in as many as 1,200 to 1,500 grams of carbohydrate daily. As a nation, we also need to retrain our ways of thinking at the dinner table. Over the years, we've been encouraged to "clean our plate" rather than ingest appropriate portion sizes. Following the same dietary requirements as those with diabetes can be an excellent starting place. Fresh fruits and vegetables are a valuable source of natural nutrition without adding excessive calories or carbohydrates.

Secondly, train yourself to make tradeoffs. If you have bread or grains for breakfast, you might want to skip these at other meals. Each can of soda will provide an average of 40 to 50 grams of empty carbs (and contain 12 teaspoons of sugar). Gradually decrease your intake of carbohydrates and your body will rely on stored fuel (fat) for energy.

2. Regular exercise. A regular aerobic plan of exercise is the key to shedding those unwanted pounds. Keep in mind that brisk walking can be just as effective as running and/or jogging, when done on a regular basis. A 20-minute workout performed three times per week can be an effective tool in your weight-loss program.

3. Drink more water. It's estimated that the average daily loss of water in the human body is between one and one and a half liters. Water is very important to a healthy lifestyle and weight balance. It keeps your body hydrated and provides a base for normal cellular function. With water bottles so readily accepted in most settings, you can easily meet your daily needs. Remember that you lose water through breathing and other normal bodily functions, as well as sweating during exercise. Since water contains no calories, it's an excellent appetite suppressant, and best of all, you can have as much of it as you want. Healthy adults require at least eight to 10 cups of water each day.

4. Watch your fat intake. But don't fall into the marketing hype of "low-fat" and "no-fat" foods. If you check the label, you'll see that many of these items are laced with increased carbohydrate to make them taste better.

Overall, your individual approach to weight loss can be successful if you eat a balanced diet, avoid junk foods, exercise regularly and drink plenty of water. Of course, also check with your doctor before attempting any dietary or exercise program to insure your safety and overall health benefit.

For more information about healthy weight loss, or to make an appointment with Alan N. Smiy, MD, call (269) 783-3052.