Weight Management
Why do I need to lose weight if I am overweight?
Being overweight increases your risk for high blood pressure, heart disease, stroke, diabetes, and some forms of cancer. If you are overweight, losing just 5 to 10% of your weight and keeping it off lowers your risk for developing most of these diseases. Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women. The National Heart, Lung and Blood Institute has a calculator to help you determine your body mass index.
Your health care provider can give you a good sense of whether you have an increased risk of health problems because of your weight. You can also find more information on the National Heart, Lung and Blood Institute’s Aim for a Healthy Weight website: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm
What can I do to lose weight?
Taking small steps to develop healthy lifestyle habits you can maintain for life will make a big difference in managing your weight and improving your health. Losing weight slowly but steadily, is most effective.
What does calories have to do with it?
A calorie is a measurement used to express the energy value of food. Proteins, carbohydrates, and fats contain calories and produce energy. Your body burns calories to use for basic body functions. Excess calories are stored as body fat. To lose weight, reduce the calories you eat (without giving up nutrition). And increase the number of calories you use in physical activity.
Eating 500 calories a day less than you need to maintain your present weight can result in losing 1 pound a week. One to one and a half pounds (2 pounds maximum) is the ideal amount to lose in a week. If you lose more than that each week, you begin to lose muscle rather than fat.
Most weight loss plans suggest 1200 to 1500 calories a day for women and 1500 to 1800 calories a day for men. However, calorie needs can vary a lot depending on your activity level and current weight. Ask your health care provider or dietitian to help you determine how many calories you need a day. You can also get an estimated recommended calorie level for weight maintenance at www.MyPyramid.gov.
Highly restrictive diets are not effective long-term because your body will slow down its metabolism in an effort to survive. This deprivation is also difficult to maintain and will usually cause dieters to overeat at some point.
Healthy Eating Strategies
1. Start your day off right. Eating a well balanced breakfast may help prevent overeating later in the day. Try a high fiber cereal, yogurt and fruit, or egg whites with vegetables.
2. Keep your body fueled. Eating regular meals and snacks throughout the day can help prevent overeating. Healthy snacks ideas include, fruit, yogurt, fresh vegetables, or a handful of nuts.
3. Go for fiber. Fruits, vegetables, whole grains and beans are naturally lower in calories, are full of fiber, help us feel full and also have an abundance of nutrients.
4. Choose lower fat. Choose lower fat protein foods such as fat free milk and yogurt; lean beef, poultry and pork; and fish. Also choose small amounts of heart-healthy fats from food sources such as nuts, seeds, olive oil and canola oil.
5. The balancing act. Eat your favorite high calorie foods less often and in smaller amounts.
6. Beverages count too! Beverages can be a hidden source of calories. Research shows that liquid calories do not fill us up like calories from food.
Physical Activity: Move Your Body Every Day
Your daily dose of movement doesn’t need to take much time. The Surgeon General recommends at least 30 minutes of moderate physical activity, like brisk walking, each day. If you miss a day, get moving the next day.
Fitting in 30 minutes of activity in the morning is a good strategy if you tend to feel drained in the evening. Another strategy is to accumulate 30 minutes of activity by doing three 10-minute sessions throughout the day.
Remember, it’s never too late to become more active. Even moderate physical activity (e.g. walking, raking leaves, or washing a car) can help your long-term weight management success. Start gradually and take it one step at a time. The key is to make a plan to move more every day.
(People with chronic health problems, such as heart disease, diabetes, or obesity, men over the age of 40, and women over age of 50 should first consult a physician before beginning a physical activity program.)
Changing Habits for Life
Changing behaviors to help maintain healthy eating and being physically active can be challenging. These four strategies supported by research can help you be successful at losing weight and keeping it off.
1. Get support.
Many people benefit from social support. Think about what makes you feel supported. Is it an encouraging word, an exercise partner or a weight management group? Find a way to work this support into your life.
2. Monitor your progress.
Write down everything you eat and drink and what physical activity you do every day. Challenge yourself to make changes by setting weekly eating and activity goals. Monitor your body weight once a week at the same time of day. Body weight can fluctuate from day to day so it is best to focus on long-term changes.
3. Reward yourself.
Reward yourself for small positive changes in your lifestyle. Take time to enjoy your successes and reward yourself: go to that newly released movie; buy that bestseller; schedule 1 hour to do something you love to do.
4. Don’t Stop Starting.
Maintaining healthy eating and physical activity habits is not easy. Some days will be easier than others. Remember that every small step you take is a step toward better health. Wake up each day knowing that you will do at least one thing to create a healthier lifestyle for yourself.
What if I can't stop overeating?
Sometimes problems with overeating go beyond physical hunger. If you find past efforts to control your weight have failed, or if you would describe yourself as a yo-yo dieter, your eating behaviors may have emotional ties. You may want to take the focus off food and unlock the psychological barriers to permanent weight loss. Exploring your relationship with food, eating and body weight, can empower you to make behavior changes. For more information on a UMHS program designed to support you in this process, visit The Hunger Within information.
Where can I get more information about managing my weight?
In the MFit Weight Management Program: Healthy Habits for Life, a multidisciplinary team of experts in the areas of nutrition, physical activity and health behavior work together to help you effectively manage your weight and improve your overall health and well-being. With group support and individual guidance, you learn how to develop healthy habits for life. For more information, check out their website.
U-M Health System Related Sites:
M-Fit Community Nutrition Education Programs
U-M M-Works/M-Fit Health Promotion
U-M Cardiovascular Center
Information provided by Holly Scherer, R.D. UMHS M-Fit Health Promotion Division, October 2005
