Weight Loss

To be healthier, To look better, To feel better and To have more
energy.

No matter what the reason, successful weight loss and healthy weight
management depend on sensible goals and expectations. If you set sensible
goals for yourself, chances are you’ll be more likely to meet them and have a
better chance of keeping the weight off. In fact, losing even five to 10 percent of
your weight is the kind of goal that can help improve your health.
Most overweight people should lose weight gradually. For safe and healthy
weight loss, try not to exceed a rate of two pounds per week. Sometimes, people
with serious health problems associated with obesity may have legitimate
reasons for losing weight rapidly. If so, a physician’s supervision is required.
What you weigh is the result of several factors:
• how much and what kinds of food you eat
• whether your lifestyle includes regular physical activity
• whether you use food to respond to stress and other situations in
your life
• your physiologic and genetic make-up
• your age and health status.
Successful weight loss and weight management should address all of these
factors. And that’s the reason to ignore products and programs that promise
quick and easy results, or that promise permanent results without permanent
changes in your lifestyle. Any ad that says you can lose weight without lowering
the calories you take in and/or increasing your physical activity is selling fantasy
and false hope. In fact, some people would call it fraud. Furthermore, the use of
some products may not be safe.
A Realistic Approach
Many people who are overweight or obese have decided not to diet per se, but to
concentrate on engaging in regular physical activity and maintaining healthy
eating habits in accordance with the Dietary Guidelines for Americans,
emphasizing lowered fat consumption, and an increase in vegetables, fruits and
whole grains. Others — who try to diet — report needing help to achieve their
weight management goals.
Fad diets that ignore the principles of the Dietary Guidelines may result in short
term weight loss, but may do so at the risk of your health. How you go about

managing your weight has a lot to do with your long-term success. Unless your
health is seriously at risk due to complications from being overweight or obese,
gradual weight loss should be your rule — and your goal.
Here’s how to do it:
• Check with your doctor. Make sure that your health status allows lowering
your caloric intake and increasing your physical activity.

• Follow a calorie-reduced, but balanced diet that provides for as little as
one or two pounds of weight loss a week. Be sure to include at least five
servings a day of fruits and vegetables, along with whole grains, lean meat
and low fat dairy products. It may not produce headlines, but it can reduce
waistlines. It’s not “miracle” science — just common sense. Most
important, it’s prudent and healthy.

• Make time in your day for some form of physical activity. Start by taking
the stairs at work, walking up or down an escalator, parking at the far end
of a lot instead of cruising around for the closest spot. Then, assuming
your physician gives the okay, gradually add some form of regular
physical activity that you enjoy. Walking is an excellent form of physical
activity that almost everyone can do.

• Consider the benefits of moderate weight loss. There’s scientific evidence
that losing five to 10 percent of your weight and keeping it off can benefit
your health — lower your blood pressure, for example. If you are 5 feet 6
inches tall and weigh 180 pounds, and your goal weight is 150, losing five
to 10 percent (nine to 18 pounds) is beneficial. When it comes to
successful weight loss and weight management, steady and slow can be
the way to go.
For many people who are overweight or obese, long-term — and healthy —
weight management generally requires sensible goals and a commitment to
make realistic changes in their lifestyle and improve their health. A lifestyle based
on healthy eating and regular physical activity can be a real lifesaver.
Determining Your Weight/Health Profile Overweight and obesity have been associated with increased risk of developing
such conditions as high blood pressure, Type 2 diabetes and coronary artery
disease.
For most people, determining the circumference of your waist and your body
mass index (BMI) are reliable ways to estimate your body fat and the health risks
associated with being overweight, over fat or obese.
We will take a more detailed look at BMI in the chapter on counting calories but
for now here’s a little primer in understanding it so that when we look at it in more
detail you will understand it better.
BMI is reliable for most people between 19 and 70 years of age except women
who are pregnant or breast feeding, competitive athletes, body builders, and
chronically ill patients. Generally, the higher your BMI, the higher your health risk,
and the risk increases even further if your waist size is greater than 40 inches for
men or 35 inches for women. There are other ways, besides BMI, to determine
your body fat composition, and your doctor can tell you about them, but the
method recommended here will help you decide if you are at risk. Use the chart
to determine your BMI. Then, measure your waist size. Now, with your BMI and
waist size determined, use the table below to determine your health risk relative
to normal weight.
Risk of Associated Disease According to BMI and Waist Size

BMI
Waist less than or
equal to
40 in. (men) or
35 in. (women)
Waist greater than
40 in. (men) or
35 in. (women)
18.5 or less Underweight   N/A
18.5 - 24.9 Normal   N/A
25.0 - 29.9 Overweight Increased High
30.0 - 34.9 Obese High Very High
35.0 - 39.9 Obese Very High Very High
40 or greater Extremely Obese  Extremely High  Extremely High
Several other factors, including your medical history, can increase your health
risk.
See your doctor for advice about your overall health risk and the weight loss
options that are best for you. Together, decide whether you should go on a
moderate diet (1200 calories daily for women, 1400 calories daily for men), or
whether other options might be appropriate.
Once you and your doctor have determined the type of diet that makes the most
sense for you, you may want to choose a product or a plan to help you reach your goal. Consider: b If your doctor prescribes a medication, ask about
complications or side effects, and tell the doctor what other medications,
including over-the-counter drug products, and dietary supplements you take and
other conditions you’re being treated for. After you start taking the medication, tell
the doctor about changes you experience, if any.
• If your treatment includes periodic monitoring, counseling or other
activities that require your attendance, make sure the location is easy to
get to and the appointment times are convenient.
• Some methods for losing weight have more risks and complications than
others. Ask for details about the side effects, complications or risks of any
product or service that promotes weight loss and how to deal with
problems should they occur.
• Where appropriate to the program, ask about the credentials and training
of the program staff.
• Ask for an itemized price list for all the costs of the plan you’re
considering, including membership fees, fees for weekly visits, the costs of
any diagnostic tests, costs for meal replacements, foods, nutritional
supplements, or other products that are part of the weight loss program or
plan.
Where to Get More Help
The best place is to look at the various weight loss programs available both
online and offline programs. Use the tips in finding the right program for you from
the chapter on understanding weight loss programs. Read and review the
programs we have found to be the most successful with people and decide which
one might be right for you. What ever do you do don’t just jump into a weight loss
program, study it out and make an informed decision before embarking on a
program. If you do this and follow the guides in this booklet using the detailed
reviews of the various programs out there from this manual then you’ll be off to a
proper start.