We all know how to lose weight, but what really works?
Over the past three decades, obesity rates in the U.S. have soared among all age groups, according to the U.S. Centers for Disease Control and Prevention. While many weight-loss efforts have relied on the drastic elimination of certain foods and beverages, health professionals say it’s time to focus on the adoption of small lifestyle changes that are sustainable and will help prevent future weight gain.

While this approach might seem like small potatoes in a nation where 65 percent of the population is considered overweight or obese, James O. Hill, M.D., of the Center for Human Nutrition at the University of Colorado Denver Health Sciences Center, is convinced that these small changes — such as cutting 100 calories per day and adding 2,000 steps per day — may help combat the obesity crisis. Hill reports that this emphasis on prevention has been embraced by a growing number of health professionals who say the food-restriction and dieting approach has proven ineffective in curbing obesity.
“It’s always going to be harder to lose weight than to prevent weight gain in the first place,” says Hill, who helped create the America on the Move Foundation’s “Families on the Move” program, a national weight-gain-prevention initiative. “People need realistic goals, so we will continue to lose the obesity battle unless we do something qualitatively different. Walk a mile each day or take a few less bites at each meal. This pro-active approach can give us some needed optimism that we might actually begin to turn the tide on the increasing prevalence of obesity.”
To follow Hill’s advice, try eating less at restaurants and ask for a doggie bag more often. Those restaurant portions are often huge – typically double what’s served at home. This way you will have leftovers for another meal. Invite the family to join you for an after-dinner walk now that the days are getting a bit longer and spring is on the way. What small step can you take to make a difference that will lead to a big difference in the way you look and feel?