Coaching Notes: 

What is a Safe Weight Loss Plan?

Often the MFC staff is asked “what is a safe weight loss plan?” One to two pounds is a safe amount of weight loss each week. This can be accomplished by reducing one’s daily caloric intake by 250 to 500 calories and by burning 250 to 500 calories a day through exercise. Research has shown us that repeated fad diets do not work; whereas, eating a heart healthy diet and exercising regularly does produce long-term results.

Here are some basic rules to follow:

1. In order to maintain weight, an individual needs to balance caloric intake and caloric expenditure.
2. Be more active. Buy and use a pedometer. Strive to accumulate at least 10,000 steps a day, or more to help with weight loss.
3. To maintain weight loss, an adult needs to perform moderate intensity exercise for 60 to 90 minutes a day. And remember, 30 to 60 minutes of this exercise time should be through aerobic activity, such as walking, jogging, swimming, etc.
4. To reduce the risk of chronic disease, an adult needs to perform moderate intensity exercise for 30 minutes a day.
5. To reduce risk of weight gain, an adult needs to perform moderate to vigorous intensity exercise for 60 minutes a day, as well as maintain caloric intake.
6. Limit intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol (less than 10% of daily fat intake).
7. Eat 2 cups of fruits and 2 ½ cups of vegetables daily (based on a 2000 calorie diet).
8. Eat 3 servings of whole grains daily.
9. Consume 3 cups of low fat milk daily (or equivalent).
10. Daily fat intake should be no more than 20 to 35% of daily caloric intake.
11. Consume less than 300 milligrams of cholesterol daily.
12. Eat lean, low fat (or fat-free) meat, poultry, dry beans, and milk products.
13. Consume less than 2,300 milligrams (one teaspoon of salt) of sodium daily.
14. Increase fruits and vegetables with potassium.
15. Limit alcoholic beverages (less than 1 for a female and less than 2 for a male daily).

Please contact a staff member if you have any questions by calling (717) 633-8869 or emailing us at medicalfitnesscoach@hanoverhospital.org.