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WIN Weight-control Information Network

WeightLoss

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Weight Loss for Life

Weight Loss for Life

T Therearemanywaystoloseweight,

butitisnotalwayseasytokeepthe weightoff.Thekeytosuccessfulweightlossismakingchangesinyoureatingandphysicalactivityhabitsthatyoucankeepupfortherestofyourlife.Theinformationpresentedheremayhelpputyouontheroadtohealthyhabits.

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Can I benefit from weight loss?Healthexpertsagreethatyoumay gain health benefits from evenasmallweightlossif:

◆ Youareconsideredobesebasedonyourbodymassindex(BMI)(seeBMIchartonpage3).

◆ YouareconsideredoverweightbasedonyourBMIandhaveweight-relatedhealthproblemsorafamilyhistoryofsuchproblems.

◆ Youhaveawaistthatmeasuresmorethan40inchesifyouareamanormorethan35inchesifyouareawoman.

Aweightlossof5to7percentofbodyweightmayimproveyourhealthandqualityoflife,anditmaypreventweight-relatedhealthproblems,liketype2diabetes.Forapersonwhoweighs200pounds,thismeanslosing10to14pounds.

Evenifyoudonotneedtoloseweight,youshouldstillfollowhealthyeatingandphysicalactivityhabitstohelppreventweightgainandkeepyouhealthyovertheyears.

Some Some WWeight-reight-related Health elated Health PrProblemsoblems

✔ diabetes

✔ heart disease or stroke

✔ high blood pressure

✔ high cholesterol

✔ gallbladder disease

✔ some types of cancer

✔ osteoarthritis (wearing away of the joints)

✔ sleep apnea (interrupted breathing during sleep)

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Body Mass IndexBMIisatoolthatisoftenusedtodeterminewhetheraperson’shealthisatriskduetohisorherweight.Itisaratioofyourweighttoyourheight.ABMIof18.5to24.9isconsideredhealthy,aBMIof25to29.9

isconsideredoverweight,andaBMIof30ormoreisconsideredobese.Youcanfind your BMI using the chart below,andyoucanalsoseetheweightrangethatishealthyforyourheight.

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How can I lose weight?Toloseweightyouneedtotakeinfewercaloriesthanyouuse.Youcandothisbycreatingandfollowingaplanforhealthyeatingandaplanforregularphysicalactivity.

Youmayalsochoosetofollowaformalweight-lossprogramthatcanhelpyoumakelifelongchangesinyoureatingandphysicalactivityhabits.Seepage6formoreinformationonweight-lossprograms.

Y our Plan for Healthy EatingItmaybehardtosticktoaweight-loss“diet”thatlimitsyourportionstoverysmallsizesorexcludescertainfoods. You may have difficulty makingthatworkoverthelongterm.Instead,ahealthyeatingplantakesintoaccountyourlikesanddislikes,andin-cludesavarietyoffoodsthatgiveyouenoughcaloriesandnutrientsforgoodhealth.

Make sure your healthy eating plan is one that:◆ Emphasizesfruits,

vegetables,wholegrains,andfat-freeorlow-fatmilkandmilkproducts.

◆ Includesleanmeats,poultry, fish, beans, eggs, andnuts.

◆ Islowinsaturatedfats,transfats,cholesterol,salt(sodium),andaddedsugars.

The Nutrition Facts label from the U.S. Food and Drug Administration (FDA) is found on most packaged foods. It tells you how many calories and how much fat, protein, carbohydrate, and other nutrients are in one serving of the food. For more information on the Nutrition Facts, see “Other Resources” at the end of this brochure.

For more specific information aboutfoodgroupsandnutritionvalues,visithttp://www.healthierus.gov/ dietaryguidelines.

Your Plan for Regular Physical ActivityRegularphysicalactivitymayhelpyouloseweightandkeepitoff.Itmayalsoimproveyourenergylevelandmood,andloweryourriskfordevelopingheartdisease,diabetes,andsomecancers.

Accordingtothe2008 Physical Activity Guidelines for Americans,expertsbelievealladultsshouldbephysicallyactive.Someactivityisbetterthannone,andindividualswhoengageinanyamountofphysicalactivitymaygainsomehealthbenefits. The majority of yourphysicalactivityshouldbemoderatetovigorousinintensity.However,adultsshouldaimtoincludemuscle-strengtheningactivitiesaswell.FormoreinformationonthePhysical Activity Guidelines,seethe“OtherResources”sectionattheendofthisbrochure.

Youcanbephysicallyactiveeverydayforoneextendedperiodoftime,oryoucanbreakitupintoshorterses-sionsof20,15,oreven10minutes.Trysomeofthesephysicalactivities:

◆ walking(15minutespermileor4milesperhour)

◆ biking

◆ tennis

◆ aerobicexerciseclasses(stepaerobics,kickboxing,dancing)

◆ energetichouseoryardwork(gardening,raking,mopping,vacuuming)

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What types of weight-loss programs are available?Therearetwodifferenttypesofweight-lossprograms—clinicalandnonclinical.Knowingwhatagoodprogramwillofferandwhattolookformayhelpyouchooseaweight-lossprogramthatwillworkforyou.

Nonclinical ProgramWhat it is:Anonclinicalprogrammaybecommerciallyoperated,suchasaprivately

ownedweight-losschain.Youcanfollowanonclinicalprogramonyourownbyusingacounselor,book,website,orweight-lossproduct.Youcanalso join others in

asupportgroup,worksiteprogram,orcommunity-basedprogram.Nonclinicalweight-lossprogramsmayrequireyoutousetheprogram’sfoodsorsupplements.

What a safe and effective program will offer:

◆ Books,pamphlets,andwebsitesthatarewrittenorreviewedbyalicensedhealthprofessionalsuchasamedicaldoctor(M.D.)orregistereddietitian(R.D.).

◆ Balancedinformationaboutfollowingahealthyeatingplanandgettingregularphysicalactivity.

◆ Leadersorcounselorswhoshowyoutheirtrain-ingcredentials.(Programleadersorcounselorsmaynotbelicensedhealthprofessionals.)

Program cautions:◆ Ifaprogramrequires

youtobuyprepackagedmeals, find out how muchthemealswillcost—theymaybeexpensive.Also,eatingprepackagedmealsdoesnotletyoulearnthefoodselectionandcookingskillsyouwillneedtomaintainweightlossoverthelongterm.

◆ Avoidanydietthatsuggestsyoueatacertainformula,food,orcombinationoffoodsforeasyweightloss.Someofthesedietsmayworkintheshorttermbecausetheyarelowincalories.Buttheymaynotgiveyouallthenutrientsyourbodyneedsandtheydonotteachhealthyeatinghabits.

◆ Avoidprogramsthatdonotincludeaphysicalactivityplan.

◆ Talktoyourhealthcareproviderbeforeusinganyweight-lossproduct,suchasasupplement,herb,orover-the-countermedication.

Clinical ProgramWhat it is:Aclinicalprogramprovidesservicesinahealthcaresetting,suchasahospital.Oneormorelicensedhealthprofessionals,suchasmedicaldoctors,nurses,registereddietitians,andpsychologists,provide

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care. A clinical program may or may not be commercially owned.

Clinical programs may offer services such as nutrition education, physical activity, and behavior change therapy. Some programs offer prescription weight-loss drugs or gastrointestinal surgery.

Prescription Weight-loss Drugs If your BMI is 30 or more, or your BMI is 27 or more and you have weight-related health problems, you may

consider using prescription weight-loss drugs. Drugs should be used as part of an overall program that includes long-term changes in eating and physical activity habits. Only a licensed health care provider can prescribe these drugs. See “Additional Reading” for more information about prescription medications for the treatment of obesity.

Bariatric Surgery

If your BMI is 40 or more, or your BMI is 35 or more and you have weight-related health problems such as diabetes or heart disease, you may consider bariatric surgery (also called gastrointestinal surgery). Most patients lose weight quickly. To keep the weight off, most will need to eat healthy and get regular physical activity over the long term. Surgery may also reduce the amount of vitamins and minerals that are absorbed by your body. The rapid weight loss as a result of bariatric surgery may also

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causegallstones.Seethe“AdditionalReading”sectionformoreinformationaboutbariatricsurgery.

What a safe and effective program will offer:◆ Ateamoflicensedhealth

professionals.

◆ Aplantohelpyoukeepweightoffafteryouhavelostit.

Program cautions:Theremaybesideeffectsorhealthrisksinvolvedintheprogramthatcanbeserious.Discussthesewithyourhealthcareprovider.

Regardlessofthetypeofweight-lossprogramyouchoose,besureyouhavefollow-upvisitswithyourhealthcareprovider.Heorshemaysuggestwaystodealwithsetbacksorobstaclesyoumayfacealongtheway,aswellasansweranyquestionsyoumayhaveasyoumoveforward.

Formoredetailedinformationaboutchoosingasafeandsuccessfulweight-lossprogram,seethe“AdditionalReading”sectionattheendofthisbrochure.

It is not always easy to change your eating and physical activity habits.

You may have setbacks along the way.But keep trying–you can do it!

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Additional ReadingFrom the Weight-control Information Network

Active at Any Size describes the benefits of beingphysicallyactivenomatterwhataperson’ssize.Thebrochurepresentsavarietyofactivitiesthatlargepeople can enjoy safely.

Bariatric Surgery for Severe Obesity describesthedifferenttypesofsurgeryavailabletotreatsevereobesity.Itexplainshowgastrointestinalsurgerypromotesweightlossand the benefits and risks of eachprocedure.

Changing Your Habits: Steps to Better Health guidesreadersthroughstepsthatcanhelpthemdeterminewhat“stage”theyarein—howreadytheyare—tomakehealthylifestylechanges.Oncethatstageisdetermined,strategiesonhowtomakehealthyeatingandphysicalactivitychangesareoffered.

Just Enough for Youdescribesthedifferencebetweenaportion—theamountoffoodapersonchoosestoeat—andameasuredserving.Itofferstips for judging portion sizes andforcontrollingportionsathomeandwheneatingout.

Prescription Medications for the Treatment of Obesity presentsinformationonmedicationsthatsuppressappetiteorreducethebody’sabilitytoabsorbdietaryfat.Thetypesofmedicationsandthe risks and benefits of each aredescribed.

Walking…A Step in the Right Directionofferstipsforgettingstartedonawalkingprogramandillustrateswarm-upstretchingexercises.Italsoincludesasamplewalkingprogram.

Weight and Waist Measurementexplainstwosimplemeasures—BMIandwaistcircumference—tohelppeopledetermineiftheirweightand/orbodyfatdistributionareputtingtheirhealthatrisk.

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Other ResourcesU.S.DepartmentofAgriculture.MyPyramidPlan.April2005.Availableathttp://www.mypyramid.gov.

U.S.FoodandDrugAdministrationCenterforFoodSafetyandAppliedNutrition.How to Understand and Use the Nutrition Facts Label.June2000.Availableat http://www.cfsan.fda.gov/~dms/foodlab.html.

U.S.DepartmentofHealthandHumanServices(DHHS).Physical Activity Guidelines for Americans.October2008.Availableathttp://www.health.gov/PAGuidelines.

NationalDiabetesInformationClearinghouse,NationalInstituteofDiabetesandDigestiveandKidneyDiseases,NationalInstitutesofHealth(NIH).Diabetes Prevention Program.DHHS.NIHPublicationNo.09–5099.2008.

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Weight-control Information Network

1WINWayBethesda,MD20892–3665Phone:(202)828–1025Toll-freenumber:1–877–946–4627Fax:(202)828–1028Email:win@info.niddk.nih.govInternet:http://www.win.niddk.nih.gov

TheWeight-controlInformationNetwork(WIN)isaserviceoftheNational

InstituteofDiabetesandDigestiveandKidneyDiseases(NIDDK)ofthe

NationalInstitutesofHealth,whichistheFederalGovernment’slead

agencyresponsibleforbiomedicalresearchonnutritionandobesity.

AuthorizedbyCongress(PublicLaw103–43),WINprovidesthegeneral

public,healthprofessionals,themedia,andCongresswithup-to-date,

science-basedhealthinformationonweightcontrol,obesity,physical

activity,andrelatednutritionalissues.

PublicationsproducedbyWINarereviewedbybothNIDDKscientistsand

outsideexperts.ThispublicationwasalsoreviewedbyF.XavierPi-Sunyer,

M.D.,M.P.H.,Director,NewYorkObesityResearchCenter,St.Luke’s-

RooseveltHospitalCenter,andEnglishH.Gonzalez,M.D.,M.P.H.,

CommunityMedicineandCurriculumDevelopmentCoordinator,

St.Vincent’sEastFamilyMedicineResidencyPrograminBirmingham,AL.

Thispublicationisnotcopyrighted.WINencouragesusersofthisbrochure

toduplicateanddistributeasmanycopiesasdesired.

NIHPublicationNo.04–3700January2009

NIH Publication No. 04–3700January 2009