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Show Guidelines For ' Safe Weight Loss ', By DALE NELSON I Utah State University V It is estimated that 60 to 70 million American ( and at least 10 million American teenagers are ov I Because millions of these people have adopted I pervised weight loss programs, the American Coe! Sports Medicine has formulated some needed r lines for safe and effective weight loss pro based on extensive coverage of the research literal THE POSITION statement defines desirable we loss programs as those that are nutritionally sou result in maximal losses in fat weight and minimallo of fat-free tissue. !l A desirable weight loss program is one that: 1. PROVIDES not less than 1200 calories for ncr adults in order to get a proper blend of foods t0r nutritional requirements (this requirement may 4" for children, older individuals, athletes, etc.). 2. Includes foods acceptable to the dieter from ie points of socio-cultural background, usual habits, cost, and ease in acquisition and preparation. 3. PROVIDES A negative calorie balance (nou0, ceed 500-1,000 calories per day lower than recc-mended), recc-mended), resulting in gradual weight loss without mt bolic derangements. Maximal weight loss should kg per week (2.2 lbs.). I prefer about a pound per' for best long-term results. 4. Includes an endurance exercise program of at !. three days per week, 20-30 minutes in duration,? maximum intensity of 60 percent of maximum heart--' (roughly between 140-160 beats-minute). Note t these are minimums. 5. INCLUDES THE use of behavior modificat-techniques modificat-techniques to identify and eliminate dieting habitsi contribute to improper nutrition. j 6. Provides that the new eating and physical act, habits can be continued for life in order to maintaiii i achieved lower body weight. 1 IN SUMMARY, it emphasizes a life-style of aeri exercise and nutritional control. Lose weight slo,: i with acceptable foods for you. Extreme reduction; y calories is unacceptable for proper nourishment is good health maintenance. This lends credence tot we have been saying all along. ' |