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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)
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Health experts agree that you may gain health benefits from even a small weight
loss if:
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You are obese based on your body mass index (BMI) (see BMI chart
below).
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You are overweight based on your BMI and have weight-related health problems or
a family history of such problems.
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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 15 percent of body weight may improve your health and
quality of life, and prevent these health problems. For a person who weighs 200
pounds, that means losing 10 to 30 pounds.
Even if you do not need to lose weight, you still should follow healthy eating
and physical activity habits to help prevent weight gain and stay healthy as
you age.
To use this table, find the appropriate height in the left-hand column labeled Height. Move across to a given weight. The number at the top of the column is the BMI at that height and weight. Pounds have been rounded off.
BMI
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19 |
20 |
21 |
22 |
23 |
24 |
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 |
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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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Your body weight is controlled by the number of calories you eat and the number
of calories you use each day. 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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A weight-loss “diet” that limits your portions to a very small size
or that excludes certain foods may be hard to stick to. It may not 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:
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Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and
milk products.
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Includes lean meats, poultry, fish, bean, eggs and nuts.
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Is low in saturated fats, trans fats, cholesterol, salt (sodium), and
added sugars.
For more specific information about food groups and nutrition values, visit:
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 weight off. It may also
improve your energy level and mood, and lower your risk for developing diseases
like heart disease, diabetes, and some cancers.
Any amount of physical activity is better than none. Experts recommend doing at
least 30 minutes of moderate-intensity physical activity on most or all days of
the week for good health. To lose weight or maintain a weight loss, you may
need to do more than 30 minutes of physical activity a day, as well as follow
your healthy eating plan.
You can get your daily 30 minutes or more all at once, or break it up into
shorter sessions of 20, 15, or even 10 minutes. Try some of these
moderate-intensity physical activities:
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walking (15 minutes per mile or 4 miles per hour)
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biking
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tennis
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aerobic exercise classes (step aerobics, kick boxing, dancing)
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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 watch out 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.
What a safe and effective program will offer:
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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.).
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Balanced information about following a healthy eating plan and getting regular
physical activity.
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Leaders or counselors who show you their training credentials. (Program leaders
or counselors may not be licensed health professionals.)
Program cautions:
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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.
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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.
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Avoid programs that do not include a physical activity plan.
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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/or 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.
Gastrointestinal 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 gastrointestinal surgery (also called bariatric surgery).
Most patients lose weight quickly, and many keep off most of their weight with
a healthy eating plan and regular physical activity. Still, surgery can lead to
problems that require more operations. Surgery may also reduce the amount of
vitamins and minerals in your body and cause gallstones. See “Additional
Reading” for more information about gastrointestinal surgery.
What a safe and effective program will offer:
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A team of licensed health professionals.
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A plan to help you keep weight off after you have lost it.
Program cautions:
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There may be side effects or health risks involved in the program that can be
serious. Discuss these with your health care provider.
For more detailed information about choosing a safe and successful weight-loss
program, see “Additional Reading” 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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Fact sheets offering related information from the Weight-control Information
Network (WIN) are listed below.
Active at Any Size describes the
benefits of being physically active no matter what a person’s size, and
presents a variety of activities that large people can enjoy safely.
Choosing a Safe and Successful Weight-loss Program
provides a list of things to look for when choosing a safe and effective
weight-loss program, as well as a list of questions to ask program providers.
Gastrointestinal 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.
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—body mass index (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 April 2005. MyPyramid Plan,
www.mypyramid.gov
FDA Center for Food Safety and Applied Nutrition. Guidance on How
to Understand and Use the Nutrition Facts Label. June 2000.
www.cfsan.fda.gov/~dms/foodlab.html.
Blair SN, Dunn AL, Marcus BH, Carpenter RA, Jaret P. Active Living
Every Day: 20 Weeks to Lifelong Vitality. Champaign, IL: Human
Kinetics; 2001. Available from
www.humankinetics.com, or your local or online bookstore.
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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: 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, Medical Center East
Family Practice Residency Program.
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
June 2004
Revised July 2006
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