Obesity and overweight have grown into a serious health concern worldwide. Just as the condition has affected people in all parts of the world, it also affects adults in children in virtually every age bracket. The World Health Organization (WHO) estimates that at least 1.6 billion people age 15 or over are overweight, and of those, approximately 400 million are obese. Meanwhile consumers hear daily about new miracle diets and rapid weight-loss plans. Yet doctors note that these quick fixes rarely lead to long-term weight loss. Instead patients can remember some simple rules that will help them maintain perspective on diet and nutrition-and reach a healthy weight the right way.

• Remember the “weight-loss formula.” To lose weight, it is necessary to eat less calories than you burn. Reduce portion sizes, decrease fat intake, and increase physical activity. Diet plans that are based on any other formula may provide immediate results, but won’t be sustainable in the long run.
• Get the right kinds of calories. Some foods make people feel more full and have greater dietary value than others. A diet high in fruits, vegetables, and whole grains helps reduce cravings for fatty foods and improves nutrition. Furthermore, these healthy foods often have other medical benefits, such as reducing risk of other diseases like colon cancer.
• Make the switch to fish. The fat found in skinless fish and chicken is easier on the body than the fat in beef, lamb, and pork. In countries where seafood is a dietary staple, obesity rates tend to be much lower. If it is too difficult to remove red meat from the diet altogether, consider using it in dishes like stir fry, which contains lots of vegetables and uses the meat only as an accent.
• Work it out! Most people need about 30 minutes of moderate exercise a day to maintain their weight. Doctors often recommend 60 minutes for patients who need aggressive weight loss. The key is finding a fitness activity that is both satisfying and effective. Some families choose to walk or cycle together, while other people may prefer swimming laps or hitting the treadmill.
• Don’t let the gimmicks fool you. If it sounds too good to be true, it probably is. Any diet that requires eliminating entire food groups or limiting fluid intake can deprive the body of vital nutrients. On the other hand any diet that allows participants to “eat anything” can also be nutritionally unsound.

The benefits of healthy weight loss go far beyond looking good. Patients who maintain a healthy weight reduce their risk for countless health conditions, from cardiovascular disease to colon cancer. The best weight loss strategies are about long-term lifestyle choices that are sustainable and healthy for the whole body.