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Weight Management
 

Weight and Your Health

Excess weight is a very common problem affecting over 50 percent of all adults in the United States and Canada. And, the trend indicates that it is getting worse. Current estimates by the government state that some 300,000 people die prematurely each year in the U.S. due to health problems caused directly or indirectly by obesity, this includes:

  • High blood pressure and stroke

  • High blood cholesterol levels and heart disease

  • High blood sugar levels and diabetes

  • Certain cancers (uterine, prostate, breast, colon)

  • Chronic conditions such as arthritis and sleep apnea

Excess weight is also becoming more prevalent in our children. Recognizing the need for activity early in life, and especially whenever weight begins to climb, is essential for long-term success. It is much easier to avoid excess weight than to lose it after its there. Achieving and maintaining a healthy weight is key to a long, healthy life.

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Quick weight loss diets are not effective. Lifelong weight control requires a lifestyle approach including healthy eating habits, an active lifestyle, and behavioral factors that improve coping skills and emotional health.

NHLBI, Expert Panel on Treatment of Obesity, 1998 
 

Causes

Most people who are overweight have gradually accumulated excess pounds over a period of several years. There are many contributing factors, such as:

  • Genetic tendencies that affect regulation of appetite and metabolism
  • High intake of refined foods, especially those foods with a high "glycemic index", and low fiber content in foods such as white bread, pastry, pasta, cookies and cake, soda pop, white rice, and snack foods.
  • High intake of fatty foods such as chips, fries, fatty meats, spreads, gravies, sauces, high fat dairy products, and rich desserts.
  • Eating out more often and larger portion sizes
  • Inactivity; lack of regular physical activity on a daily basis
  • High stress levels and psychological factors that can lead to excessive eating as ways of coping
  • Environment including social influences, advertisements for high calorie foods and fast foods, and food as entertainment

It is important to recognize that there are many factors that contribute to excess fat. Therefore, any plan for long term weight management should include all these factors when considering strategies for change. In summary, when considering weight loss, you need to consider:

  • Improving eating habits
  • Increasing levels of physical activity
  • Behavioral factors such as coping with stress and social support

 

How to Begin

First of all, recognize that "diets" just don't work in the long term . Most people who diet by only reducing food intake quickly regain most of their lost weight when they go back to their regular eating habits. 

For long term success you need to change your lifestyle. That means learning to eat healthier foods that are lower in calories and eating at proper times. Develop a regular physical activity program and build coping strategies and supportive social relationships that will help you maintain your weight for a lifetime. 

The following ten weight loss guidelines are well researched and proven techniques to help you manage your weight and improve your health. Follow these principles closely for a successful program.

 

10 Steps to Successful Weight Loss

1. Assess your present weight. You need to accurately determine if you are really overweight and if so, how much excess fat you really have. Use one of the two weight assessment techniques in this program, BMI or Percent Body Fat,  to determine a recommended weight.

2. Set realistic goals.  It may have taken you several years to get out of shape. Don't try to accomplish too much, too fast. It's consistency that counts in the long term. A good weight loss goal to start with is to lose no more than 15 to 20 pounds. Reach this short term goal first and maintain it for a month. Then if  If you need and want to lose more weight, start again and set a new short term goal.

A weight loss goal of 1/2 to 1 pound per week is realistic. This can be accomplished by reducing your food intake by 300-500 calories a day and walking 30 minutes daily. If you are exercising heavily, you may be losing fat weight and building muscle at the same time. To monitor your progress on this program it will be necessary to check your percent body fat regularly (at least once a month).

Write out your goals. Record your weight weekly. Whenever possible, discuss your progress with a knowledgeable friend, weight counselor, or your doctor to get further support and guidance. If your weight doesn't change after a week or two, you may need to adjust your program to get results.

3. Follow a healthy eating plan. Your goal is to shift away from higher calorie foods and learn to enjoy lower calorie foods. You will also want to reduce refined foods and eat more unprocessed and high fiber foods. This will help your body control your weight and appetite naturally. To accomplish this

Eat more . . .

  • Fresh fruits and vegetables; as much as 5 to 9 servings per day.
  • Whole-grain breads, breakfast cereals, brown rice, etc.
  • Non-fat or low fat dairy products
  • Low fat protein foods such as skinless poultry, fish, legumes, and tofu. Limit fatty meats.
  • Moderate amounts of "Healthy fats" such as nuts, avocado, unhydrogenated vegetable oils, salad dressing, and trans-fat free margarines
  • Pure water, 6 to 10 glasses a day is recommended.

Eat less . . .

  • Refined foods and foods high in fat and calories (e.g. white bread, sugary cereals, pastas, snack foods, pastry, cookies, candy etc.).
  • Avoid "unhealthy fats" such as butter, hydrogenated oils and margarines, solid fats, animal fats.
  • If you eat desserts, make healthier choices such as berries, baked apple, melons, and fruit salads, and/or eat them less often. 
  • Avoid or limit high calorie beverages such as alcoholic drinks and soda pop. Choose pure fruit drinks and vegetable juices.

Even when eating health foods it is important to watch portion size. This is especially important when eating out or eating desserts. 

4. Develop a regular physical activity program. Being active helps in several ways. It burns calories and it builds muscle, which in turn further increases the number of calories your body naturally burns. It helps regulate blood sugar levels and appetite. Physical activity relieves nervous tension, helps you cope better with stress, and improves mood and self image.

The goal is to accumulate 30 to 60 minutes of moderate physical activity daily. You can break your activity time into two or three sessions if it helps. When getting started, it is easier to do shorter sessions than one long session. 

Choose activities that you can easily do for 10 to 30 minutes without undue stress. Walking is one of the best activities. Swimming, biking, active gardening, golf (walking), calisthenics, active dancing, and moderate-intensity sports are all good activities. Choose activities you enjoy. If you like company, look for people who might like to join you. 

Keep your activities moderate in intensity when starting out. When you get comfortable with regular activity you can gradually and easily increase intensity such as walking more briskly. If you have any health problems that physical activity might affect, be sure to get your doctor's guidance before beginning.

5. Keep records. A good principle of behavior change is to have written goals and record your progress daily. It's helpful to write down everything you eat, at least for a few days, to see how you are doing. Most people are amazed at how much they really eat. Log in the miles walked daily or time spent in physical activity. Record your weight once a week. Keeping a brief diary helps keep you focused on your goals and you can easily see how you are progressing. It is strongly recommended.

6. Enlist social support. Most people do better if they have someone to work with when in making lifestyle changes. Choose a "buddy" to help you on your new venture. It can be a spouse, good friend, or a health professional. Comparing notes, talking over progress, and having someone to report to is helpful. Most people who have a lot of weight to lose are more successful if they join a weight control support group that meets regularly.

7. Improve coping skills and self image. Many people find they are more likely to indulge and over eat when they are stressed out, depressed, or feel negative about themselves. Take time to relax, get adequate rest, and do fun things daily. Plan your life to keep stress levels more manageable when making lifestyle changes. 

If you have serious problems or feel depressed much of the time, get help. Talk to your doctor, counselor, pastor, or a good friend. Take time for yourself and find ways to build your self image. When you feel good about yourself you are more motivated to take better care of yourself.

8. Plan for setbacks and road blocks. Try to look ahead and plan for problem areas you may face in sticking with your program. How will you handle traveling, eating out, parties, and social occasions? Have a plan of action already thought through.

If you have a setback, don't let it get you down. Life is full of unexpected problems. Just acknowledge that you make mistakes. Think through what went wrong. How can you handle that problem better in the future? Get help from your buddy or weight counselor. If you lose a battle, you haven't lost the war. You only lose when you give up trying.

9. Plan for long term weight management. It's good to have short term goals. It's also important to think long term after you achieve short-term goals. Remember, this is a lifestyle change you've committed to. If you go back to your old ways, the weight will come right back. You need to change the way you think of food. Learn to enjoy the healthy aspects of eating and the tastes of new, healthier choices. 

Think of physical activity as play--your time to have fun. Enjoy your new image. Keep informed about ways to maintain your weight and good health. Share your experience and success with others. As you encourage them, you also improve your own resolve.

10. Make optimum health your goal. Your short term goal may be centered primarily on weight loss, but your ultimate goal it be healthier, feel better, and live longer! Keep in mind that if you have a lot of weight to lose, you may never become skinny, but you can certainly improve your health, feel better, and bring your weight under control.

Research shows that even a 15 to 20 pound weight loss can significantly improve health factors such as your cholesterol level, blood pressure, and blood sugar levels. Research also shows that when overweight people exercise regularly and increase their fitness level, the risks from excess weight drop significantly, even if they don't achieve their ideal weight. 

Do your best. Incorporate as many good health principles as possible (activity, good nutrition, not smoking, getting adequate rest, frequent social contact and interaction, and keeping a positive, hopeful mental outlook). Then, at whatever weight you manage to achieve, you will experience the best health possible for you. 

 
   
   
   


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Making Healthy Choices is a service of LifeLong Health. All health information and guidelines are intended for healthy populations to help them maintain good health. It is not intended to take the place of advice by your doctor. If you have health problems, ask your doctor of specific guidance.
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Updated 4-17-2001 DRH