Gaining weight as you age increases your chances of
developing one or more chronic diseases. In a Health Study, middle-aged women
and men who gained 11 to 22 pounds after age 20 were up to three times more
likely to develop heart disease, high blood pressure, type 2 diabetes, and
gallstones than those who gained five pounds or fewer. Those who gained more
than 22 pounds had even larger risks of developing these diseases. Most people
don't suddenly decide to lose weight and head straight for their goal. It's
a trial and error process. The more you learn and the more support you can
get, the more likely you will be to reach your target. In our society, food
is everywhere--the mall and gas station, the ballpark and drug store. Super
size meals in fast food restaurants are almost too good a bargain to pass
up, and servings in most restaurants are often enough to feed two.
What Causes Weight Gain
Weight gain can be caused by several factors. The most popular ones however
are the following:
Genetic predisposition: some people are genetically predisposed to
gain weight or store fat more easily than others. It's also possible that
humans have a genetic drive to eat more than they need for the present in
order to store energy for "harder times". this is based on the fact that a
long time ago, it could take days for early humans before a good source of
food was found. This is called the thrifty gene hypothesis. It suggests that
eating extra food whenever possible helped early humans survive famine.
Diet: The quantity of food in your diet has a strong impact on weight.
The composition of your diet, though, seems to play little role in weight-a
calorie is a calorie, regardless of its source. Lack of physical activity
for extended periods of time. As a general rule you should stay active to
help your body burn excess calories that otherwise might be accumulated and
stored as fat.
Inactivity: Long periods of inactivity can also promote weight gain.
If for example you were asked by your doctor to "stay off your feet" due to
injury or some other reason, you could easily put on a few pounds by the time
you recover.
Beware
of Misconceptions
What do you think of when you hear the term "low-fat"? Do you tend to eat
more of the "low-fat" food than you would the "regular food"? If so you are
not the only one. A popular misconception is that people interpret the term
"low-fat" as a "go ahead, you can eat as much as you like". The truth is,
a calorie is a calorie whether it is low-fat or not. They can just as well
increase your weight. For most people, eating less fat means eating more carbohydrates.
To the body, calories from carbohydrates are just as effective for increasing
weight as calories from fat. So changing the way you think of "low-fat" is
a good starting point.
Why Loose weight?
Although each of us might have a reason for loosing weight, we can generally
assume that the main reason for weight loss is to stay healthy. Indeed, a
healthy weight might be the best guarantee against cardiovascular conditions,
high blood pressure, elevated levels of total cholesterol, LDL-cholesterol,
(or to raise low levels of HDL-cholesterol), elevated blood glucose levels
in persons with type 2 diabetes, the risks of dying from, a heart attack,
stroke, or other type of cardiovascular disease, diabetes, cancer, having
arthritis, developing gallstones, being infertile, developing asthma as an
adult, snoring or suffering from sleep apnea, or developing cataracts. Weight
loss can also help achieve a better sense of well being. There is no better
feeling than loosing a few pounds if you are overweight; it can give you a
whole new outlook on life.
How to Safely loose weight
The initial goal of weight loss therapy should be to reduce body weight by
about 10 percent from baseline. With success, further weight loss can be attempted.
Weight loss should be about 1 to 2 pounds per week for a period of 6 months,
with the subsequent strategy based on the amount of weight lost.
A healthcare professional can help you plan out an appropriate strategy for
you to determine how much weight to lose and how to lose it. Reducing dietary
fat alone without reducing calories is not sufficient for weight loss. However,
reducing dietary fat, along with reducing dietary carbohydrates, can help
reduce calories. A diet that is individually planned to help create a deficit
of 500 to 1,000 kcal/day should be an integral part of any program aimed at
achieving a weight loss.
What Should You Eat?
Reducing calories involves making sure to balance your diet with a variety
of foods. The USDA recommends at least five servings a day of fruits and vegetables,
choosing whole grains, lean meat and low-fat or non-fat dairy products. Fat
that accumulates around the waist and chest (what's called abdominal adiposity)
may be more dangerous for long-term health than fat that accumulates elsewhere.
Some studies suggest that abdominal fat plays a role in the development of
high blood pressure, high cholesterol, high blood sugar, and heart disease.
The amount of food you should eat is based on your weight, height, and activity
level. If you take the time to do it right, watching what you eat can make
a big difference. If you cut out just 100 calories a day, the equivalent of
a single can of soda or a bedtime snack, you would weigh 10 pounds less after
a year. If, at the same time, you added a brisk 30-minute walk 5 days a week,
you could be at least 20 pounds lighter.
foods include white bread, white rice, and other highly processed grain products.
As an alternative, choose foods that have a gentler effect on blood sugar
(what's called a lower glycemic index). These include whole grains such as
wheat berries, steel-cut oats, and whole-grain breads, pasta, as well as beans,
nuts, fruits, and vegetables.
Eat more Fruit and Vegetables
The U.S. Surgeon General recommends eating at least 5 servings of fruits and
vegetables a day, and reasonable portion sizes at home, in schools, at worksites,
and in communities.
Drink more water.
When you are thirsty, reach for water. Drinking juice or soda can give you
several hundred calories a day without even realizing it.
Defensive Eating.
One of the biggest mistakes that people make is overeating. It's important
to learn how to avoid overeating. Here are some strategies that can help prevent
against eating too much:
1) Food diary. It's easy to eat more than you plan to. A daily food diary
can make you more aware of exactly how much you are eating. Include everything,
no matter how small you think your snack is. If you do not have time to maintain
a food diary, then try one of the following:
2) Don't eat more food than you need to. In other words, whenever you catch
yourself saying "I am so stuffed", you probably ate more than your body really
needs. Remember, eating is a necessity not a leisure.
3) Instead of having three big meals, have several smaller ones. Include low
calorie meals whenever possible. In fact, portions in most restaurants are
over-sized. Learn your body's signals and practice stopping before you are
full. While dining out, don't hesitate to share your meal; share a salad or
appetizer. If you are eating with someone else, try sharing an entrée, or
order two appetizers instead of two entrees. If you're eating alone, eat half
and take the rest home for another meal.
4) Choose what you eat not what's been offered to you this way you will control
what you eat.
5) Beware of desserts. It is not unusual for a slice of cheesecake to contain
over 1,000 calories and an incredible 49 grams of fat. Instead of forcing
yourself to eat the whole slice, cut it in half and save a portion for later.
When you feel full, ask your waiter to put the leftovers in a box to go. Finish
your meal with a piece of fruit or other lower-calorie items.
6) Slow down. Eating fast short-circuits the signals that your digestive system
generates to tell the brain that it's getting full. In a previous article,
we had mentioned that one of the signs of stress is eating too fast. No matter
how hectic your day is you must slow down when eating. Slowing down gives
your stomach and intestines time to communicate with your brain.
7) Be aware of why you are eating. Sometime we eat when we're bored, anxious,
or angry or even sleep eating! Although this is a rare occurrence, there is
a sleeping disorder that can cause the individual to eat in their sleep without
realizing it. You should seek help with your doctor when this occurs. Avoid
emotional eating. Don't soothe your negative feelings with food. Dealing with
them in other ways such as talking to friends, listening to music, taking
a walk, meditating, or working can help you relieve stress without gaining
weight.
Set a realistic goal
Many people pick weight goals they will have a hard time achieving. A better
initial goal is to loose 5 to 10 percent of your current weight. This may
not put you in your desired weight range but it can lead to important improvements
in weight-related conditions such as high blood pressure and diabetes. You
don't have to stop there, of course. You can keep aiming for another 5-10
percent until you are happy with your weight. By breaking weight loss into
more manageable chunks, you will be more likely to reach your goal.
What's a Healthy Weight?
Although nutrition experts still debate what constitutes a healthy weight,
there is a good working definition based on the ratio of weight to height.
This just means that your height should be proportionate to your weight. This
ratio, called the body mass index (or BMI for short), takes into account the
fact that taller people have more tissue than shorter people, and so tend
to weigh more.
To automatically determine your Body Mass Index (BMI) click
here (easier, recommended)
To determine your BMI yourself, follow the instructions below:
- Using pounds and inches - (For U.S residents)
1. Grab a piece of paper. You will need to know your weight and your height
(in inches).
2. Multiply your height (inches) by itself (height X height). You will get
a number. Let's call it "H"
3. Now, divide your weight by the number we called "H".
4. Multiply the result by 703. Done! The final result is your BMI.
5. Look at the table below to determine your weight status.
Sample Calculation: A person is 5'10" (70 inches) and weighs 165 pounds,
their BMI is as follows:
165÷(70x70) x703 = 23.19 (Normal weight).
- Using Kilograms and meters - (Other parts of the world)
1. You will need your height (in meters) and your weight (in kg).
2. Multiply your height (meters) by itself (height X height). You will get
a number. Let's call it "H"
3. Now, divide your weight by the number we called "H".
4. Done! Your weight divided by "H" is your BMI.
5. Look at the table below to determine your weight status.
Sample calculation: A person is 1.89 m and weighs 95 kilograms, their
BMI is as follows:
95÷(1.89 x 1.89) = 26.59 (overweight).
BMI Weight
Definition
Below 18.5 ------- Underweight
18.5 to 24.9 ------ Normal
25.0 to 29.9 ------ Overweight
30.0 to 39.9 ------ Obese
40 and Above ----- Extremely Obese
Note: It is important to note that muscle and bone are denser than
fat, so an athlete or muscular person may have a high body mass index, but
not be overweight.
Exercising Regularly for weight loss and maintenance
Americans are less active today than ever before, which contributes to the
high rate of overweight and obesity. One reason for the increase of inactivity
is that our environment offers many more conveniences than ever before, such
as elevators and escalators. There are also more people driving cars instead
of walking, and a decrease of manual labor in the workforce.
In other words, physical activity is a key element of weight control and health.
We say it again; physical activity should be an integral part of weight loss
therapy and weight maintenance. The combination of a reduced calorie diet
and increased physical activity is recommended since it produces weight loss
that may also result in decreases in abdominal fat and increases in cardiorespiratory
fitness and that's important.
The amount of energy the body uses to breathe, pump blood, keep muscles ready
for action, and other mundane but vital tasks is called resting metabolism.
It accounts for two-thirds of your daily energy expenditure. The more active
you are, the more calories you burn, which means that less energy will be
available for storage as fat.
Daily activity (exercise or lifestyle) reduces the chances of developing heart
disease, some types of cancer, and other chronic diseases. It is also important
for weight loss maintenance and general health. The U.S. Surgeon General recommends
moderate physical activity on most, preferably all days of the week for adults
and 60 minutes per day for children. Begin slow then gradually increase the
intensity. Exercising does not mean that you have to run a marathon: it does
not have to be complicated. You can find very creative ways all around you
to help you exercise. Get off your bus a stop early and walk the rest of the
way to work, park your car at the far end of the parking lot, or take a brisk
walk at lunch or when you come home. Gradually increase the amount of time
you walk each day until you do 30 or more minutes a day. A pedometer can help
you keep track of your daily activity. These watch-like devices hang from
a belt and record how many steps you take. A good goal is 10,000 steps a day.
If you already exercise, try to increase its intensity or duration. Let your
doctor know if you are starting a new or strenuous exercise routine to make
sure that it is safe for you.
Dietary Supplements
As you may have already noticed, there are literally hundreds of weight loss
products, dietary supplements, vitamins and more on the market, each claiming
to be the right one. Any product that claims to help you loose weight "quick"
or "fast" should raise a flag in your mind especially if proven research to
back them up is not available. Any legitimate and safe dietary or weight loss
program should follow basic guidelines such as incorporating exercise in your
weight loss plan, loosing no more than a few pounds per week (about ten percent
or your weight as an overall goal) and eating right.
Liposuction
Liposuction involves the removal of fat in one location of the body. You can
have liposuction performed and still keep gaining or accumulate fat if you
do not adopt any other form of weight loss strategy. Because of this, liposuction
is not recommended for weight loss.
Behavior Therapy
Behavior therapy should be part of your weight loss program especially if
you are struggling with motivation or kicking off some bad eating habits that
might promote weight gain. Below are some strategies that could help:
Many people have a healthy weight and do not believe they do. They have an unrealistic
image which makes them believe they should be thinner than they are. Avoiding
self-depreciation thoughts is the key to learning to be happy with yourself
and to accept your body. Seeing yourself in a positive light is the first step
to self-confidence and successful weight loss. Do you know of someone in you
entourage that has an aura, a "presence" that makes people treat them like royalty
or at the least with a lot of respect for no particular reason? Their secret
is that not only they are happy with who they are but they always think positive.
That happy demeanor seems to "rub off" on those around them. Anyway, the bottom
line is whether you are overweight (or think you are -and you could be wrong),
be happy of who you are and certainly learn to like your body, especially when
you are in your healthy weight range.
For some however, changing unhealthy habits might not be that easy. It is recommended
that you join a support group, that is, if you do not have a group of supportive
friends or family members. Support groups are ideal because they can gather
a group of people that have the same issues, the same age range and often the
same interests and you are accepted for who you are, which in turn makes it
a good environment to share your feelings and emotions, learn from your mistakes
or just gain insight on practical tips on promoting healthier behavior.
Drug Therapy
After successful weight loss, the likelihood of weight loss maintenance is enhanced
by a program consisting of dietary therapy, physical activity, and behavior
therapy, which should be continued indefinitely. Drug therapy can also be used.
However, drug safety and efficacy beyond 1 year of total treatment have not
been established.
Your doctor may also suggest a combination of behavior therapy and drug therapy,
which may improve your treatment outcome. Regular follow-up visits to your doctor
are recommended to monitor progress and to maintain safety of the drug's use.
When taking a drug for weight loss consider asking the following questions to
your doctor: Is the drug approved by the U.S. Food and Drug Administration (or
equivalent entity in other countries)? How does it work in relation to your
body? Some drugs work by blocking dietary fat from being absorbed. If it is
an appetite suppressant, Is it approved for long-term use? What are the side
effects? Is this the only drug available? What are my options?
These are just a few questions you have the right to ask so, do not feel bad
you asked: after all you are the one who is going to be taking the drug.
Surgery
Surgery is a well-established method for long-term weight control for persons
with severe obesity. Much progress has been made to develop safer and more effective
procedures used in obesity surgery today. Before surgery, ask your surgeon about
the possible risks and complications the surgery might cause. Do some research
about the specific type of surgery you want to have (bariatric or gastric bypass
surgery for example). Again, a good place to look is in the online support groups,
directories or government sites. A simple email can generate several responses.
A good strategy is to ask specific questions related to your expectations or
concerns. Be prepared to make some radical lifestyle changes after the surgery,
as this will most likely be necessary. A medical team, including behavioral
and nutritional professionals, should be part of your follow-up plan. Keep in
mind that surgery alone might not be enough; you will still need to adopt healthy
eating habits and exercise. Read more about weight loss and surgery by visiting
the following website: www.weightlosssurgeryinfo.com.
Other surgical methods:
A Recent and seemingly promising method involving a pacemaker be installed might
be an alternative option to a gastric bypass surgery. Once installed, the stomach
pacemaker "tricks your stomach" into sending a message to your brain, which
in turn gives you a "full" feeling. Because this is a relatively new method,
there isn't sufficient research available at the time of this writer. We recommend
that you check with your doctor to determine whether or not it is available
to you and whether it is right for you. You might also want to contact your
health care provider to find out what (if anything) is covered by your plan.
Maintaining a healthy weight is an important factor of general health since
it can strongly impact your life. It is never too late to loose weight. Of course,
the best time to start is when you begin noticing signs of weight gain. However,
this does not mean that you should panic after gaining five pounds! Certain
natural events in life can impact our weight (aging, stress, disability, childbirth).
Naturally, loosing weight might not be easy for some but it is possible. The
journey of a thousand miles starts with one step. In other words, loosing a
few pounds might just be the motivation you need to put you in the right path
for reaching your appropriate weight range and decrease your risk of developing
cardiovascular or weight related conditions. Notice the expression "weight range"
as there is no fixed number for anyone individual; a healthy weight range is
more accurate. Once you have reached that initial goal use the tips provided
in this article as guidelines to keep off unnecessary weight.
Useful Resources
Physical
Activity and Good Nutrition (Center for Disease control)
Consumer's
Guide to Fats (FDA)
Healthy Weight
Management publication
The American Society of
Bariatric Physicians (Bariatric Surgery Information)
Recipes and Tips for Healthy
Meals (USDA)
www.hsph.harvard.edu
www.health.gov
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Did you know:
---------------
Mammograms do not always detect breast cancer tumors for women with dense
breast tissues. I you have dense breast tissues express your concerns to your
doctor or have your doctor do more elaborate tests. It could save your life!
It is estimated that over 200,000 women in the U.S were diagnosed with breast
cancer in 2003.
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Weight Loss Checklist
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Regardless of how much weight you want to loose, the key to a successful weight
loss is to know some practical steps to take without thinking too much about
it and naturally make them part of a routine. These "practical steps"
can be summed up in two words "nutrition" and "exercise".
We hope the quick tips below will help.
· Choose whole grain breads, pasta, beans, lean meat and low-fat or non-fat
dairy products.
· Drink water when thirsty instead of soda or high calorie drinks.
· Don't overeat. Stop when you are full.
· Take a multivitamin · Keep track of what you eat.
· Eat several small meals as opposed to three big ones.
· Exercise for 30 minutes daily if possible, take a 30-minute walk.
· Get a friend to exercise with you · Weight yourself daily to keep track
of the weight lost.
Quote
of the Month:
"I've been on a calendar but I have never been on time."
-- Marilyn Monroe (Actress)
Universal
Boutique Women's Issues Newsletter Team
UBWIN@universalboutique.com
- November - December 2003.