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Losing Weight What does being obese mean? If your weight is
substantially above what is healthy for a person with your body composition,
genetic background, and overall health status (based on other risk factors you
might have), you may be considered obese. Being obese means you are at increased
risk for heart diseases, stroke, high blood pressure, diabetes, arthritis,
cancer, and other disorders. Your
health care provider can give you a good sense of whether your weight puts you
in the category of being obese. It is important to
consider body composition. If you are muscular and athletic, you may weigh more
than a sedentary person of the same height and frame size, yet you may be trim,
while your sedentary counterpart may be overweight. If your weight comes from
muscle, you may fall technically into the overweight category yet not be fat. In
general, however, as you approach 20% or more above your desirable weight, your
excess weight usually comes from fat. If you want to lose
weight, you can begin with a safe, healthy, well-balanced diet to lose weight.
However, the most effective weight management program is not a diet at all, but
a gradual change in your lifestyle, including your eating and physical activity
habits, which you can continue for the rest of your life. How do I lose weight? A plan
for weight reduction should include good nutrition, fewer calories, and physical
activity. The best sources for a safe,
healthy, effective weight reduction program are dietitians and health care
providers. Behavior modification
involves learning more about health, nutritious eating habits, food preparation,
and physical activity. You use what you learn to change the behaviors that
affect your weight and health. A good weight loss
plan includes:
a healthy diet
physical activity
understanding the emotions behind your eating patterns. To start your program
for losing weight:
Determine your ideal weight or your weight goal.
Learn how many calories you need each day to maintain your ideal weight.
Discuss with a dietitian or health care provider how to choose foods to
get those calories.
Find ways to increase your physical activity.
Learn how you use food besides for nutrition. For example, do you eat
when you are bored or stressed? Do you reward yourself with food? Make changes
to prevent these behaviors. For
example, allow yourself to eat only at certain places, such as the cafeteria or
break room at work and the kitchen or dining table at home. Do not eat fast food
in the car. What are calories? A calorie is a
measurement of the energy value of food. Your body burns calories for body
functions and activities. Proteins, carbohydrates, and fats contain calories and
produce energy. To lose weight, you should reduce the number of calories in your
diet without sacrificing nutrition. You should also use or burn more calories
through physical activity. The average man needs
2500 to 3000 calories a day. The average woman needs 1800 to 2300 calories a
day. Most weight reduction diets suggest 1500 to 1800 calories a day for men and
1200 to 1500 calories a day for women. Eating 500 calories a day less than you
need to maintain your weight can result in a loss of 1 pound a week. The rate at which you
can lose weight depends on your bodys metabolism. This is the rate at which
you use energy, or calories, for basic functions such as eating, sleeping,
walking, etc. You may increase your bodys rate of metabolism by engaging in
physical activity on a regular basis. Weight loss may occur more quickly at the
beginning of a diet because the body releases extra water that was retained. What can I do to lose
weight? In general, follow
these guidelines:
Write down everything you eat and drink. This lets you see if you are
eating a good variety of foods. Also, it allows you to count your daily
calories, if you choose.
Drink at least six 8-ounce glasses of water each day.
Choose unlimited amounts of vegetables and salads, but limit the amount
of butter, dressings, and sauces you eat with these foods.
Choose: o
lean meats, poultry, and fish o
baked or broiled meat, fish, and poultry o
salad dressing containing little or no oil.
Daily include the following foods in your diet but in limited amounts: o
nonfat dairy products o
legumes (lentils, peas, and beans) o
unrefined carbohydrates (whole wheat bread, whole grain cereals without
sugar) o
raw fruits and canned fruits in their own juices, water, or light syrup.
Limit how much you eat of the following: o
refined carbohydrates (sugar) and
foods containing sugar o
refined grain products such as white rice and white flour.
Limit:saturated fats such as butter, margarine, and fat on meats other
foods that contain fats, such as pastries, cakes, and cheese fried foods
processed meats o
alcoholic beverages.
To have a balanced diet, be sure to choose a variety of foods from the
basic food groups: o
dairy o
meat and other protein o
vegetables o
fruit o
whole-grain breads, cereal, and pasta.
Sit down and relax while you eat your meals. Avoid distractions such as
the phone and TV. Chewing your food thoroughly helps digestion. Eating small,
frequent meals instead of three full meals is helpful. You should eat every 4 to
5 hours. This keeps your blood sugar at a constant level and helps keep you from
feeling hungry. Finish your meals with a piece of fruit instead of a sweet
dessert.
Physical activity helps you lose weight because it burns extra calories.
It also raises your metabolism so that you burn more calories daily. It has
other benefits as well: It improves muscle
tone and makes you feel more energetic, and it lowers your blood pressure,
cholesterol level, and blood sugar level. Dont overdo it at first. Moderate
walking 30 minutes 3 to 6 times a week is enough to start. Check with your
health care provider before starting an exercise program.
For those who compulsively overeat, Overeaters Anonymous may help. The
program is free. Write or call: Overeaters Anonymous World Service Office 4025 Spencer Street
#203 Torrance, CA 90503 Phone:
1-213-542-8363 Developed by McKesson Clinical Reference Systems Published by McKesson Clinical Reference Systems. This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional. Behavioral Health Advisor 2002.2 Adult Topics Index Behavioral Health Advisor 2002.2 Credits Copyright © 1995-2002 McKesson Health Solutions LLC. All rights reserved. |
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