Do You Get It? The Safe “Weigh” to Lose Weight Published Jan. 24, 2012 By Jennifer Haugen, RD, CSSD, LD Health Promotion Dietitian Grand Forks Air Force Base, N.D. -- The key to weight loss is burning more calories than you consume. However, you must also provide your body with enough energy to survive. Most diets are too restrictive in the foods allowed and the amount of calories recommended. These diets, if followed exactly, may provide a quick way to lose 20 pounds, but it is nearly impossible to maintain for a prolonged period of time. Unfortunately, the weight lost is regained in a blink of an eye and sometimes a few additional pounds are also added. This may lead to another diet. This pattern of events describes the term known as "yo-yo" dieting. By not allowing the body to receive adequate calories, many diets subject the body to starvation and it learns to more efficiently use energy. Because of this newly acquired efficiency, when the body receives more calories it tends to store them, leading to additional weight gain. To avoid "yo-yo" dieting, eat a balanced diet providing adequate calories as well as plenty of fruits, vegetables, and whole grains. Calorie needs vary greatly and depend on age, height, and weight and activity level. It is important to know the right amount of calories for you to be successful at meeting your goals. Because weight loss isn't usually immediate, people are drawn to quick fix methods. Unfortunately, there are no healthy, safe or quick weight loss methods out there. Risky weight loss practices include but are not limited to the following: Very low calorie diets - below 1,200 calories for women and 1,500 calories for men Excessive dehydration - vomiting, laxatives, diuretics, "sauna suits" and body wraps Any product that promises a quick fix such as thermogenic products Using "quick" weight loss methods can put your health and the mission at risk. They could have both short term and long term health effects to include: Loss of muscle tone Decreased strength and energy Decreased focus and concentration Could lead to disordered eating pattern Inability to perform at maximum potential Nausea, dizziness, weakness or fatigue Dental problems (vomiting) Gastrointestinal disturbances Mineral and electrolyte losses Muscle cramping or rapid breakdown of muscle fibers Potential for kidney failure and/or heart malfunction Risk of heart attack or death If you are concerned about your weight and want to learn how to lose weight healthfully, make an appointment to discuss your concerns with your doctor or attend the Living Lean Class offered by the HAWC. Call the HAWC today at 747-5546 for more details or visit our Facebook page at "Grand Forks AFB HAWC".