Many are based on sound medical and scientific principles and can work well for some people. Read about the pros and cons of different diets. A very low calorie diet VLCD is where you consume less than calories a day.
These diets can lead to rapid weight loss, but they are not a suitable or safe method for everyone, and they are not routinely recommended for managing obesity. VLCDs are usually only recommended if you have an obesity-related complication that would benefit from rapid weight loss. VLCDs should not usually be followed for longer than 12 weeks at a time, and they should only be used under the supervision of a suitably qualified healthcare professional. Reducing the amount of calories in your diet will help you lose weight, but maintaining a healthy weight requires physical activity to burn energy.
As well as helping you maintain a healthy weight, physical activity also has wider health benefits. The Chief Medical Officers recommend that adults should do a minimum of minutes moderate-intensity activity a week — for example, 5 sessions of minute exercise a week. Something is better than nothing, and doing just 10 minutes of exercise at a time is beneficial. Moderate-intensity activity is any activity that increases your heart and breathing rate, such as:.
Alternatively, you could do 75 minutes of vigorous-intensity activity a week, or a combination of moderate and vigorous activity. During vigorous activity, breathing is very hard, your heart beats rapidly and you may be unable to hold a conversation. Examples include:. You should also do strength exercises and balance training 2 days a week.
This could be in the form of a gym workout, carrying shopping bags, or doing an activity such as tai chi. It's also critical that you break up sitting sedentary time by getting up and moving around. Your GP, weight loss adviser or staff at your local sports centre can help you create a plan suited to your own personal needs and circumstances, with achievable and motivating goals.
Start small and build up gradually. It's also important to find activities you enjoy and want to keep doing. Activities with a social element or exercising with friends or family can help keep you motivated. Make a start today — it's never too late. Read more about the physical activity guidelines for adults and the physical activity guidelines for older adults. You may need to exercise for longer each day to prevent obesity or to avoid regaining weight if you've been obese.
To prevent obesity, minutes of moderate-intensity activity a day is recommended. To avoid regaining weight after being obese, you may need to do minutes of activity each day. Your GP or weight loss adviser will be able to advise you further about the type of exercise you should do and for how long taking into account your current fitness level and individual circumstances. Evidence has shown that weight loss can be more successful if it involves other strategies, alongside diet and lifestyle changes.
This could include things like:. Getting psychological support from a trained healthcare professional may also help you change the way you think about food and eating.
Techniques such as cognitive behavioural therapy CBT can be useful. It's important to remember that as you lose weight your body needs less food calories , so after a few months, weight loss slows and levels off, even if you continue to follow a diet.
If you go back to your previous calorie intake once you've lost weight, it's very likely you'll put the weight back on. Increasing physical activity to up to 60 minutes a day and continuing to watch what you eat may help you keep the weight off.
Many different types of anti-obesity medicines have been tested in clinical trials , but the only one that has proved to be safe and effective is orlistat. You can only use orlistat if a doctor or pharmacist thinks it's the right medicine for you. In most cases, orlistat is only available on prescription. The only product available over the counter directly from pharmacies is Alli, under the supervision of a pharmacist.
Exercise and a balanced diet helped me manage my stomach issues. I take vitamins and probiotics, but no medication. I work out four to six days a week now — I love the variety of sessions. Nothing seems impossible any more.
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