Department
of Health and Human Services
Food and Drug Administration
5600 Fishers Lane (HFI-40)
Rockville, MD 20857
June 1998
(FDA) 98-1247 1
Losing Weight Safely
The Food and Drug Administration, or FDA, is part of the
United States Government. FDA requires most food labels
to list the amount of important nutrients the food gives
you. Use food labels to choose healthy foods for losing
weight.
If You're Overweight,
Slim Down for Better Health
Overweight people have an increased risk of high blood pressure,
heart disease, and other illnesses. Losing weight reduces
the risk. This brochure tells you how to lose weight safely.
Ask Your Doctor About
Sensible Goals
Your doctor or other health worker can help you set sensible
goals based on a proper weight for your height, build and
age.
Men and very active women may need up to 2,500 calories
daily. Other women and inactive men need only about 2,000
calories daily. A safe plan is to eat 300 to 500 fewer calories
a day to lose 1 to 2 pounds a week.
Exercise 30 Minutes
Do at least 30 minutes of exercise, like brisk walking,
most days of the week.
The idea is to use up more calories than you eat. You need
to use up the day's calories and some of the calories stored
in your body fat.
Eat Less Fat and Sugar
This will help you cut calories. Fried foods and fatty desserts
can quickly use up a day's calories. And these foods may
not provide the other nutrients you need.
Tips for Cutting Calories
and Fat
•
Eat plenty of vegetables, fruits, and grain products like
bread and rice.
• Eat only small, single servings of foods high in
fat or calories.
• Eat less sugar and fewer sweets.
• Drink less alcohol or no alcohol.
• Choose foods whose labels say low, light or reduced
to describe calories or fat.
• Choose 1 percent or skim milk products and reduced
fat cheeses.
• Replace ice cream with fat-free frozen yogurt.
• Replace sour cream with fat-free or low-fat plain
yogurt.
• Make sure fish, poultry and meat are lean. Trim
skin and fat.
• Broil, roast or steam foods.
Eat
a Favorite Rich Food, Sometimes
That may keep you from craving it. But eat only a small
amount.
Make sure your other foods that day are low in fat and calories.
Eat
a Wide Variety Of Foods
Variety in the diet helps you get all the vitamins and other
nutrients you need.
Watch Out for Promises of
Quick And Easy Weight Loss
Fad diets aren't good because they often call for too much
or too little of one type of food. As a result, you may
not get important nutrients you need daily.
Remember, if it sounds too good to be true, it probably
isn't true.
What About Diet Pills?
Diet pills you buy without a prescription won't make a big
difference in how much you lose each week or how long you
keep the weight off. If you do use them, read the label
carefully. Because of possible side effects, like high blood
pressure, never take more than the listed dose.
Also, be careful about taking cough or cold medicines with
diet pills you buy without a prescription. These medicines
may contain the same drug used in diet pills, or a similar
drug with the same effects. If you take both products together,
you may get too much of the same type drug. This can hurt
you.
Before taking a cough or cold medicine while using diet
pills, ask your pharmacist if it's OK.
Prescription diet pills may help some people. If you use
them, follow the doctor's directions carefully.
Before Signing Up For a Weight Loss
Program, Ask Questions
Does the Company:
•
Explain possible health risks from weight loss?
• Explain all costs?
• Include weight control over a long time?
• Have proof of success, not just praise by other
people?
• Give a clear, truthful statement of how you're
going to lose weight, including how much and how fast?
• Teach how to eat healthfully and exercise more?
Do you
have more questions about weight loss? Ask your doctor.
And ask FDA. There may be an FDA office near you. Look for
the number in the blue pages of the phone book.
You can also contact FDA through its toll-free number, 1-888-INFOFDA
(1-888-463-6332). Or, on the World Wide Web at www.fda.gov.
