A 2005-2006 survey by the U.S. Centers for Disease Control and Prevention found that 67% of adults over 20 are overweight or obese. Thus, losing weight needs to be a priority for may U.S. citizens if they desire to attain health and a long life. Rapid weight loss plans, crash diets and trendy diet fads are not a good solution for long-term success and healthy living. Some of these diets result in muscle loss instead of fat loss. The best ways to lose weight are discussed on this page, including advice from Ph.D. nutritionists and well-respected research institutions.

If you plan to lose weight and keep it off, it is best to chose a course of action that you can sustain over the long term. Here are provided tips that will help you systematically and gradually take pounds off. Also included are facts about healthy weight loss approaches and tips for the best ways to lose weight. Two featured videos, one produced by a Ph.D. nutritionist and another proponent of low glycemic index nutrition, are given below which provide great information for learning about how nutrition and diet work together to make a successful weight loss program.

If you have any questions, please ask in the box provided on the right hand side of this page. You can also find a lot of answers to frequently asked questions on the bottom of this page in Mahalo Answers.

1. Doctor's Advice - If you have health problems, it is best to first seek the counsel of your doctor.
2. Jounaling of Progress- Make a diary and record your plans, daily achievements toward your goals and challenges. Ask yourself questions like: Do you eat only when hungry? Is stress contributing to your weight gain?
3. Commit to a plan and stick to it- If you make a plan to lose weight slowly, it is easier to remain on track with your goals. Also make sure that your process goals are realistic. Do not focus on "outcome goals."
4. Social Support is Helpful - Support helps you achieve your goals, such as in the programs by the Mayo Clinic, Jenny Craig and Weight Watchers. Find friends with whom to share your exercise program. http://www.hsph.harvard.edu/nutritionsource/healthy-weight/
5. Exercise - Get up early do some exercise to raise the daily starting metabolic rate of your body. Three 10-minute brisk walks can benefit you as well as a 30 minute walk, so you can fit in brief periods of exercise during your day.
6. Eating Suggestions - Eat more slowly. Try mindful eating techniques. Have smaller portions and do not go back for seconds. You do not necessarily have to eat less food, but you do need to take in less calories, so skip sugary drinks and other sweets. Eat only when you are hungry.
7. Calorie Intake Needs - To determine your daily calorie requirements, calculate your RMR, or resting metabolic rate, which is calculated by multiplying your desired body weight by 10 calories (for men, women use 11) and then multiplication by an activity factor that matches your activity level. http://www.snac.ucla.edu/pages/Weight_Fitness/Weight_Managment.htm