Dealing with Obesity with a Common Sense Diet
Simple diet tips to help you regain control of your weight and health

When treating obesity, creating a long-term plan with your doctor will ensure the greatest success. Making lifestyle changes by limiting the calories you eat and increasing physical activity are reasonable goals when combating obesity.
Try to move away from shooting for an ideal weight; your initial goal and priority should be to improve your health. Even though the formula behind weight loss—burning more calories than you consume—may seem simple, it is often difficult to achieve and maintain. Medicines and surgery may be options for people who do not respond to regular diet, exercise, and lifestyle changes. Your treatments depend on your individual needs, your level of obesity, your health overall, and your motivation. Remember to consult your doctor before trying out any exercise or diet program.
The Low Calorie Diet
A low-calorie diet usually achieves weight loss of 1-2 pounds per week, although this figure may be different with each individual. Following a low-calorie diet means reducing caloric intake to 1,200 to 1,500 calories per day for women and 1,500 to 1,800 calories per day for men.

The diet should also limit fat intake to no more than 20% to 35% of your total calorie intake. If you were to follow a 1,500 calorie diet, your fat intake would be no more than 35 to 60 grams of fat per day. Fat substitutes such as olestra may keep you from going over your fat intake limit, but they have not been proven to help weight loss.
A healthy diet includes complex carbohydrates, which includes vegetables, fruits, and whole grains. Beware low-carb diets—roughly 45% to 65% of your caloric intake should come from carbohydrates. If you are following a 1,500 calorie diet, you would eat 170 to 240 grams of carbohydrates per day.
Also, choose low-fat protein such as poultry, beans, and fish. Roughyl 15% to 25% of your total caloric intake should be comprised of protein. Consuming 55-95 grams of protein per day would be optimal for someone following a 1,500 calorie diet.
In addition, eating 20 to 35 grams of fiber daily is not only good for your heart, but it also helps stave off hunger.
Make healthy eating choices
Avoid putting yourself in a position where you can zone out and eat food without thinking. This means not eating at the television, computer, or desk.
Additionally, try to plan ahead instead of eating whatever is available. Pack a lunch the night before.
Slow down and take your time to enjoy your meal. Taking some time to relax before a meal helps you to both eat slowly and enjoy it. Make your meals a social experience by sharing them with others.