Weight Management
According to the National Women's Health Information Center, women who are overweight or obese are at increased risk for high blood pressure, type 2 diabetes, coronary heart disease (CHD), stroke, gallbladder disease, osteoarthritis, sleep apnea, respiratory problems and some types of cancer. Obesity can also play a role in infertility and complications of pregnancy.
An adult is considered overweight when her body mass index (BMI) is between 25 and 29.9. An adult with a BMI of 30 or more is considered obese. A standard used by medical professionals for adults 20 years and older, BMI is a ratio (relationship) between a person's weight and height. For a BMI table from the National Heart, Lung, and Blood Institute, click here.
For an overweight person, losing even five to 10 percent of total body weight can reduce risks to health. Achieving and maintaining a healthy weight bring lifelong benefits.
To lose weight, you need to do more than cut calories and increase energy output to be successful at losing weight. A long-term change in habits is essential. Weight loss experts offer many suggestions and recommendations that can help you stay the course and achieve your ideal weight, including:
- Make a life-long commitment. The m0otivation to take off weight has to come from you -- not from others. In fact, external pressure can have a negative affect.
- Set goals (long-term and short-term) that are specific, attainable and allow for an occasional lapse. Focus not just on weight loss but reduced risk of health problems.
- Plan to lose weight gradually -- in most cases, one or two pounds a week or less. Pounds lost too quickly are usually not fat weight, and often come back just as fast.
- Make physical fitness part of your weight loss plan.
- Limit portion sizes, especially foods high in fats and sugar. Carefully check labels to see what the portion size is and count your calories accordingly. Eating double the listed serving size doubles the calories.
- Choose a variety of healthful foods to help stave off diet boredom and bouts of overindulging. Plus, you'll get the balanced nutrition your body needs.
- Use alcoholic beverages(which supply calories but no nutrients) in moderation -- one drink a day for women; two for men.
- Limit saturated fats to less than 10 percent of calories. Be aware that reducing fat intake alone without reducing calories is not sufficient for weight loss.
- Stick to healthy cooking techniques that capture flavors and nutrients and that don't add fats, such as baking, grilling, broiling, poaching and stir-frying
- Eat at least five to nine servings of fruits and vegetables a day
- Use herbs and spices to boost flavor, rather than salt
- Be vigilant about your food choices at social events and restaurants, and during vacations
- Share main courses or dessert at restaurants. Ask that courses be served without sauces or gravies. Have your salad dressing served on the side so that you can control the amount used.
- Keep a daily food diary to monitor yourself. Sounds simple, but it can keep you "honest" about what you're really ingesting in a day.
- Know your unplanned eating cues (eating while watching television; birthday parties at work, holidays) and avoid the temptation
- Know your weight.Step on the scale at regular intervals, such as once a week on the same day
- Slow down. It takes the brain 15 minutes to register the feeling of fullness. Give yourself a chance to feel full before eating more. Hint: Vegetables and fruits make you feel more full.
- A trick -- use smaller plates so that smaller portions appear less meager
- Eat breakfast. Many skip this meal, eat light at lunch and end up eating and snacking all evening.
- Reward yourself as you achieve milestones. This is more effective than planning one big reward at the end of a long period. Don't make food your reward.
- Go easy on yourself.Accept and expect that you will have setbacks. If you overeat at a party, get right back on track. Start fresh the next day.
- Seek support as you undertake a weight loss program by partnering with a friend who also wants to lose weight, joining a support group or asking family and friends for encouragement.
Resources at Cedars-Sinai
