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Weight
Loss for Life
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There
are many ways to lose
weight, but it
is not always easy to keep the weight off. The key to successful weight
loss is making changes in your eating and physical activity habits that
you can keep up for the rest of your life. The information presented
here may help put you on the road to healthy habits.
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Can
I benefit from
weight loss?
Some Weight-related
Health Problems
- 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)
|
Health
experts
agree that you may gain health
benefits from even a small weight loss if:
- You are
considered obese based on your body mass
index (BMI) (see BMI chart below).
- You are
considered overweight based on your BMI and
have weight-related health problems or a family history of such
problems.
- You have a waist
that measures more than 40 inches if
you are a man or more than 35 inches if you are a woman.
A weight loss of 5 to 7 percent of body weight may improve your health
and quality of life, and it may prevent weight-related health problems,
like type 2 diabetes. For a person who weighs 200 pounds, this means
losing 10 to 14 pounds.
Even if you do not need to lose weight, you should still follow healthy
eating and physical activity habits to help prevent weight gain and
keep you healthy over the years.
Body
Mass
Index
BMI is a tool that is often used to determine whether a
person’s
health is at risk due to his or her weight. It is a ratio of your
weight to your height. A BMI of 18.5 to 24.9 is considered healthy, a
BMI of 25 to 29.9 is considered overweight, and a BMI of 30 or more is
considered obese. You can find your BMI using the chart below, and you
can also see the weight range that is healthy for your height.
BMI
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25 |
26 |
27 |
28 |
29 |
30 |
31 |
32 |
33 |
34 |
35 |
36 |
37 |
38 |
39 |
40 |
Weight
(Pounds) |
Height
(Inches) |
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58 |
91 |
96 |
100 |
105 |
110 |
115 |
119 |
124 |
129 |
134 |
138 |
143 |
148 |
153 |
158 |
162 |
167 |
172 |
177 |
181 |
186 |
191 |
59 |
94 |
99 |
104 |
109 |
114 |
119 |
124 |
128 |
133 |
138 |
143 |
148 |
153 |
158 |
163 |
168 |
173 |
178 |
183 |
188 |
193 |
198 |
60 |
97 |
102 |
107 |
112 |
118 |
123 |
128 |
133 |
138 |
143 |
148 |
153 |
158 |
163 |
168 |
174 |
179 |
184 |
189 |
194 |
199 |
204 |
61 |
100 |
106 |
111 |
116 |
122 |
127 |
132 |
137 |
143 |
148 |
153 |
158 |
164 |
169 |
174 |
180 |
185 |
190 |
195 |
201 |
206 |
211 |
62 |
104 |
109 |
115 |
120 |
126 |
131 |
136 |
142 |
147 |
153 |
158 |
164 |
169 |
175 |
180 |
186 |
191 |
196 |
202 |
207 |
213 |
218 |
63 |
107 |
113 |
118 |
124 |
130 |
135 |
141 |
146 |
152 |
158 |
163 |
169 |
175 |
180 |
186 |
191 |
197 |
203 |
208 |
214 |
220 |
225 |
64 |
110 |
116 |
122 |
128 |
134 |
140 |
145 |
151 |
157 |
163 |
169 |
174 |
180 |
186 |
192 |
197 |
204 |
209 |
215 |
221 |
227 |
232 |
65 |
114 |
120 |
126 |
132 |
138 |
144 |
150 |
156 |
162 |
168 |
174 |
180 |
186 |
192 |
198 |
204 |
210 |
216 |
222 |
228 |
234 |
240 |
66 |
118 |
124 |
130 |
136 |
142 |
148 |
155 |
161 |
167 |
173 |
179 |
186 |
192 |
198 |
204 |
210 |
216 |
223 |
229 |
235 |
241 |
247 |
67 |
121 |
127 |
134 |
140 |
146 |
153 |
159 |
166 |
172 |
178 |
185 |
191 |
198 |
204 |
211 |
217 |
223 |
230 |
236 |
242 |
249 |
255 |
68 |
125 |
131 |
138 |
144 |
151 |
158 |
164 |
171 |
177 |
184 |
190 |
197 |
204 |
210 |
216 |
223 |
230 |
236 |
243 |
249 |
256 |
262 |
69 |
128 |
135 |
142 |
149 |
155 |
162 |
169 |
176 |
182 |
189 |
196 |
203 |
210 |
216 |
223 |
230 |
236 |
243 |
250 |
257 |
263 |
270 |
70 |
132 |
139 |
146 |
153 |
160 |
167 |
174 |
181 |
188 |
195 |
202 |
209 |
216 |
222 |
229 |
236 |
243 |
250 |
257 |
264 |
271 |
278 |
71 |
136 |
143 |
150 |
157 |
165 |
172 |
179 |
186 |
193 |
200 |
208 |
215 |
222 |
229 |
236 |
243 |
250 |
257 |
265 |
272 |
279 |
286 |
72 |
140 |
147 |
154 |
162 |
169 |
177 |
184 |
191 |
199 |
206 |
213 |
221 |
228 |
235 |
242 |
250 |
258 |
265 |
272 |
279 |
287 |
294 |
73 |
144 |
151 |
159 |
166 |
174 |
182 |
189 |
197 |
204 |
212 |
219 |
227 |
235 |
242 |
250 |
257 |
265 |
272 |
280 |
288 |
295 |
302 |
74 |
148 |
155 |
163 |
171 |
179 |
186 |
194 |
202 |
210 |
218 |
225 |
233 |
241 |
249 |
256 |
264 |
272 |
280 |
287 |
295 |
303 |
311 |
75 |
152 |
160 |
168 |
176 |
184 |
192 |
200 |
208 |
216 |
224 |
232 |
240 |
248 |
256 |
264 |
272 |
279 |
287 |
295 |
303 |
311 |
319 |
76 |
156 |
164 |
172 |
180 |
189 |
197 |
205 |
213 |
221 |
230 |
238 |
246 |
254 |
263 |
271 |
279 |
287 |
295 |
304 |
312 |
320 |
328 |
|
Source:
Clinical
Guidelines on the Identification, Evaluation, and Treatment of
Overweight and Obesity in Adults,
National Institutes of
Health, National Heart, Lung, and Blood Institute, September 1998.
*
Without Shoes
**Without Clothes
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How
can
I
lose weight?
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To
lose weight you need to
take in fewer
calories than you use. You can do this by creating and following a plan
for healthy eating and a plan for regular physical activity.
You may also choose to follow a formal weight-loss program that can
help you make lifelong changes in your eating and physical activity
habits. See below for more information on weight-loss programs.
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Your
Plan for Healthy Eating
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It
may be hard to
stick to a weight-loss “diet” that limits your
portions to very small sizes or excludes certain foods. You may have
difficulty making that work over the long term. Instead, a healthy
eating plan takes into account your likes and dislikes, and includes a
variety of foods that give you enough calories and nutrients for good
health.
Make
sure your healthy eating plan is one that:
- Emphasizes
fruits, vegetables, whole
grains, and fat-free or low-fat milk and milk products.
- Includes lean
meats, poultry, fish, bean, eggs,
and nuts.
- Is low in
saturated fats, trans
fats, cholesterol, salt (sodium), and added sugars.
For more specific
information about food groups
and nutrition values, visit: http://www.healthierus.gov/dietaryguidelines.
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Your
Plan for Regular
Physical Activity
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Regular
physical
activity may help you lose
weight and keep it off. It may also improve your energy level and mood,
and lower your risk for developing heart disease, diabetes, and some
cancers.
According to the 2008
Physical Activity Guidelines for Americans,
experts
believe all adults should be physically active. Some activity is better
than none, and individuals who engage in any amount of physical
activity may gain some health benefits. The majority of your physical
activity should be moderate to vigorous in intensity. However, adults
should aim to include muscle-strengthening activities as well. For more
information on the Physical
Activity
Guidelines, see the
“Other
Resources” section at the end of this brochure.
You can be physically active every day for one extended period of time,
or you can break it up into shorter sessions of 20, 15, or even 10
minutes. Try some of these physical activities:
- walking (15
minutes per mile or 4 miles per hour)
- biking
- tennis
- aerobic
exercise classes (step aerobics, kick boxing, dancing)
- energetic house
or yard work (gardening, raking, mopping, vacuuming)
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What
types of weight-loss programs are available?
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There are two different
types of
weight-loss programs—clinical and nonclinical. Knowing what a
good program will offer and what to look for may help you choose a
weight-loss program that will work for you.
Nonclinical Program
What it is:
A nonclinical program may be commercially operated, such as a
privately owned weight-loss chain. You can follow a nonclinical program
on your own by using a counselor, book, website, or weight-loss
product. You can also join others in a support group, worksite program,
or community-based program. Nonclinical weight-loss programs may
require you to use the program’s foods or supplements.
A
safe and effective program will offer:
- Books,
pamphlets, and websites that are written or reviewed by a licensed
health professional such as a medical doctor (M.D.) or registered
dietitian (R.D.).
- Balanced
information about following a healthy eating plan and getting regular
physical activity.
- Leaders or
counselors who show you their training credentials. (Program leaders or
counselors may not be licensed health professionals.)
Program
cautions:
- If a program
requires you to buy prepackaged meals, find out how much the meals will
cost—they may be expensive. Also, eating prepackaged meals
does not let you learn the food selection and cooking skills you will
need to maintain weight loss over the long term.
- Avoid any diet
that suggests you eat a certain formula, food, or combination of foods
for easy weight loss. Some of these diets may work in the short term
because they are low in calories. But they may not give you all the
nutrients your body needs and they do not teach healthy eating habits.
- Avoid programs
that do not include a physical activity plan.
- Talk
to your health care provider before using any weight-loss product, such
as a supplement, herb, or over-the-counter medication.
Clinical Program
What it is:
A clinical program provides services in a health care setting, such as
a hospital. One or more licensed health professionals, such as medical
doctors, nurses, registered dietitians, and psychologists, provide
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 cause gallstones. See the
“Additional Reading” section for more information
about bariatric surgery.
What
a safe and effective program will offer:
- A team of
licensed health professionals.
- A plan to help
you keep weight off after you have lost it.
Program
cautions:
There may be side effects or health risks involved in the program that
can be serious. Discuss these with your health care provider.
Regardless of the type of weight-loss program you choose, be sure you
have follow-up visits with your health care provider. He or she may
suggest ways to deal with setbacks or obstacles you may face along the
way, as well as answer any questions you may have as you move forward.
For more detailed information about choosing a safe and successful
weight-loss program, see the “Additional Reading”
section at the end of this brochure.
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
Reading
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Active
at Any Size
describes the benefits of being physically active no matter what a
person’s size. The brochure presents a variety of activities
that large people can enjoy safely.
Bariatric Surgery
for Severe Obesity
describes the different types of surgery available to treat severe
obesity. It explains how gastrointestinal surgery promotes weight loss
and the benefits and risks of each procedure.
Changing Your
Habits: Steps to Better Health
guides readers through steps that can help them determine what
“stage” they are in—how ready they
are—to make healthy lifestyle changes. Once that stage is
determined, strategies on how to make healthy eating and physical
activity changes are offered.
Just Enough for You
describes the
difference between a portion—the amount of food a person
chooses to eat—and a measured serving. It offers tips for
judging portion sizes and for controlling portions at home and when
eating out.
Prescription
Medications for the Treatment of
Obesity presents information on
medications that suppress
appetite or reduce the body’s ability to absorb dietary fat.
The types of medications and the risks and benefits of each are
described.
Walking…A
Step in the Right Direction
offers tips for getting started on a walking program and
illustrates warm-up stretching exercises. It also includes a
sample walking program.
Weight and Waist
Measurement explains
two simple measures—BMI and waist circumference—to
help people determine if their weight and/or body fat distribution are
putting their health at risk.
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Other
Resources
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U.S.
Department of Agriculture. My Pyramid Plan. April 2005.
Available at http://www.mypyramid.gov.
U.S. Food and Drug Administration Center for Food Safety and Applied
Nutrition.
How
to
Understand and Use the Nutrition Facts Label.
June 2000.
Available at http://www.cfsan.fda.gov/~dms/foodlab.html.
U.S. Department of Health and Human Services (DHHS). Physical Activity
Guidelines for
Americans. October 2008.
Available at http://www.health.gov/PAGuidelines.
National Diabetes Information Clearinghouse, National Institute of
Diabetes and Digestive and Kidney Diseases, National Institutes of
Health (NIH). Diabetes
Prevention Program (DPP).
DHHS. NIH Publication No.
09–5099. 2008.
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Weight-control
Information Network
1
WIN
Way
Bethesda, MD 20892–3665
Phone: (202) 828–1025
FAX: (202) 828–1028
Toll-free number: 1–877–946–4627
Email: win@info.niddk.nih.gov
Internet: http://www.win.niddk.nih.gov
The Weight-control Information Network (WIN) is a national information
service of the National Institute of Diabetes and Digestive and Kidney
Diseases (NIDDK) of the National Institutes of Health, which is the
Federal Government’s lead agency responsible for biomedical
research on nutrition and obesity. Authorized by Congress (Public Law
103–43), WIN provides the general public, health
professionals,
the
media, and Congress with up-to-date, science-based health information
on weight control, obesity, physical activity, and related nutritional
issues.
Publications produced by WIN are reviewed by both NIDDK scientists and
outside experts. This publication was also reviewed by F. Xavier
Pi-Sunyer, M.D., M.P.H., Director, New York Obesity Research Center,
St. Luke’s-Roosevelt Hospital Center, and English H.
Gonzalez, M.D., M.P.H., Community Medicine and Curriculum Development
Coordinator, St. Vincent’s East Family Medicine Residency
Program in
Birmingham, AL.
This publication is not copyrighted. WIN encourages users of this
brochure to duplicate and distribute as many copies as desired.
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NIH Publication No.
04–3700
January 2009
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