Prevention of Weight Gain:Dietary Therapy

Prevention of Weight Gain

Prevention of further weight gain is also an appropriate goal for people with a BMI of 25 to 29.9 who are not otherwise at high risk. A combination of diet modification, increased physical activity, and behaviour  therapy can be effective.

Dietary Therapy

Reductions of 500 to 1000 calories per day (kcal/day) will produce the recommended weight loss of 1 to 2 pounds a week as mentioned earlier. An effective dietary therapy should include guidelines for how to modify the diet appropriately for those individuals who wish to adopt a lifestyle of eating nutritionally balanced meals, taking into consideration total caloric intake. "Moderate caloric reduction is the goal for the majority of cases; however, diets with greater caloric deficits are used during active weight loss. The diet should be low in calories, but it should not be too low (less than 800 kcal/day). Diets lower than 800 kcal/day have been found to be no more effective than low-calorie diets in producing weight loss. They should not be used routinely, especially not by providers untrained in their use. In general, diets containing 1,000 to 1,200 kcal/day should be selected for most women; a diet between 1,200 kcal/day and 1,600 kcal/day should be chosen for men and may be appropriate for women who weigh 165 pounds or more, or who exercise". Long-term changes in food choices are more likely to be successful when an individual’s   preferences are taken into account and when the individual is educated about food composition, labeling, preparation, and portion size. Although dietary fat is a rich source of calories, reducing dietary fat without reducing calories will not produce weight loss. Calories are found in all foods and drinks (except plain water of course), yes even in alcohol! And these all contribute to weight. Frequent contact with practitioners during the period of diet adjustment is likely to improve compliance.

[[I am a bit cautious about those specific calories mentioned above in this post !! because it is wevery general and we don’t want you as individual  to take it literal. When talking about calorie requirements and adjustments they have to be calculated on an individual basis because we take into consideration your  age, weight, height, physical activity level and other medical conditions.]]  
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Disclaimer : Results are not guaranteed , results may vary depending on the individual