What are the guidelines for healthy weight management?

Good Diet & Exercise: Diet and exercise are the keys to weight management programs. However, 95% of the program is selecting the correct diet. Low fat diets are only partially effective and for only about 30% of the population. Low carbohydrate diets are the most effective for long term weight loss and management. Adding an appropriate exercise routine including resistance and cardiovascular training is essential.

Many guidelines: 25% of food should be protein based, exercises, balanced nutrition. Burn more calories than you consume for the day.

Nutrient dense foods: Eat foods that are nutrient dense (like meat, fish, poultry, eggs, cheese, low starch vegatables and water) avoid foods that are not nutrient dense (like starches and sugars, including fruit) nutrient dense foods will increase your basal metabolic rate. On the other hand, starches and sugars impair thyroid metabolism via affects on your liver (which helps activate thyroid hormone).

Weight management: Eat healthfully. Try to eat at least 5 servings of vegetables & 4 of fruit per day. Increase nutritional fiber. Avoid refined sugar & junk carbohydrates. Avoid alcohol, sweetened juices, soda & caffeinated beverages. Aim for 7.5 to 8 hrs of sleep / night. Hydrate w at least 64 oz of water / day. Calories burned must > calories consumed. Do both cardio & weight training.