Each year millions of Americans go on diets to lose weight. About 75% will experience some degree of weight loss, but less than 5% will keep the fat off permanently. Much to the detriment of their health, many will regain even more weight than they lost. Researchers for years have tried to develop "cures" for obesity. Let's face it, over 30% of the U.S. population is overweight. Quick weight loss by dieting is not healthy or permanent.

What is the best approach to weight loss? We must expend more energy than we take in if we want to reduce our body weight. We must eat a well balanced diet and get active.

What do we mean by a balanced diet? The best way to ensure that your diet is balanced is to eat by the Food Guide Pyramid. Start with 6 to 10 servings of whole grains each day, followed by 5 to 9 servings of fruits and vegetables and 2 servings each of meat or milk products. Avoid excess alcohol, sugar, sweets and fats. Eating foods high in fiber such as fresh fruits, raw vegetables, whole grain breads and cereals or beans and legumes will help fill you up and reduce your appetite.

It is also critical that you get active! Take a walk daily, participate in team sports, bike to work or park far from your office and walk in. Turn off your television and clean out that closet instead, carry your own groceries or stop using your extension telephone or remote control. Small increases in activity over time can make a big difference in the number of calories your body will burn.

It is not usually advisable for women to consume less than 1200 calories a day or men to consume less than 1500. Intakes this low make it difficult to get all the micronutrients you need. If you are reducing your intake it is probably wise to take a multivitamin-mineral supplement daily. If you find you need to eat less than 1200 calories in order to drop weight, the answer is to become more active, not to continue to lower your caloric intake.

Crash dieting is unhealthy. It can lead to nutrient deficiencies, loss of muscle mass, reduced immune function and, sometimes, gallbladder disease. It is more sensible, healthy and safe to make health changes gradually over time. This becomes a way of life and supports a sustained healthy weight rather than short term loss and regain.

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