I know I need to lose weight, but how do
I figure out how much I should lose?
There
is no hard and fast answer to how much a person should weigh
in order to be healthy. But, women need to be concerned about
weight because it can and does affect overall health. Obesity,
or being overweight, can result in premature death and can contribute
to many problems, such as heart disease, high blood pressure,
high blood cholesterol, diabetes, cancer, breathing problems,
arthritis, and problems with pregnancy, labor and delivery.
The
first, and best, thing to do is to talk with your health care
provider about your weight. Together, you can talk about what
a healthy weight is for you, based on your height, build (bone
size, amount of muscle) and age. You can also use a tool called
the Body Mass Index (BMI) to give you a pound range for a healthy
weight. You take your weight and height and see where you fall
on the BMI table for adults (see below). There is also a handy
BMI calculator at the National Heart, Lung and Blood Institute's
web site (see resources at the end of this FAQ).
What is the best way to
lose weight?
There
is no "best" way to lose weight. Don't forget to talk
with your doctor about setting up a weight loss plan. The
federal government has set dietary guidelines to aim for a healthy
weight that you can check out at: http://www.health.gov/dietaryguidelines/dga2000/document/aim.htm
Also, see the federal government guidelines for healthy eating,
using the food pyramid at: http://www.health.gov/dietaryguidelines/dga2000/document/build.htm
Some
general guidelines for losing weight safely are: Eat
fewer calories. The best formula for losing weight is to
decrease the number of calories you get while increasing your
physical activity every day. Depending on how active you are,
you may need between 1,500 — 2,500 calories a day. A safe
plan is to eat 300 to 500 fewer calories a day to lose 1 to
2 pounds a week. Lose
weight slowly. It is best to aim for losing 1/2 to 2 pounds
a week. By improving eating and exercise habits, you will develop
a healthier lifestyle. And, this will help you to control your
weight over time. You will also lower your chances of getting
heart disease, high blood pressure and diabetes. "Crash"
diets may take off pounds faster, but can cause you to gain
back even more pounds than you lost after you stop the diet.
Exercise.
Get active for at least 30 minutes every day. You don't have
to train for a marathon to be active! Brisk walking, gardening,
riding a bicycle, tennis and dancing all count as exercise.
You can also break up the 30 minutes into three 10-minute periods.
To get even more active every day, you can do things like park
farther away from the mall in the parking lot and take the stairs
instead of the elevator. The idea is to use up more calories
than you eat each day. This will keep the calories from being
stored as fat in your body. Eat
less fat and sugar. This will help lower the number of calories
you eat each day. Select foods whose labels say low, light or
reduced to describe calories or fat, including milk products
and cheese. Eat lean types of meat, poultry, and fish. Eat less
sugar and fewer sweets (don't forget that soda and juice can
have lots of sugar). Drink less or no alcohol. Eat
a wide variety of foods, including starches and dairy products.
This helps your body to get the nutrients and vitamins it needs
to be healthy. Include plenty of vegetables, fruits, grain products
and whole grains each day. Don't skip dairy products —
there are many good tasting low, no, and reduced fat milks,
yogurts, cheeses, ice creams, and other products to choose from.
Proper calcium intake is needed for all women to prevent bone
loss. Starch
is an important source of energy that all bodies need, even
when a person is trying to lose weight. It is found in foods
like potatoes, rice, pasta, bread, beans, and some vegetables.
Foods high in starch can become high in fat and calories when
you eat them in large amounts, or when they are made with rich
sauces, oils, or other high-fat toppings like butter, sour cream,
or mayonnaise. Stick to starchy foods that are high in fiber,
like whole grains, beans, and peas. Practice
portion control. Eat smaller amounts of food at each meal.
Let go of belonging to the "clean plate club." Don't
feel like you have to eat everything on your plate, even when
eating out. You can also try eating more small meals throughout
the day, rather than three large meals. Get
support. It can be hard to start a weight loss program,
particularly if you are out of shape and not used to exercising.
Ask your family and friends for support. Try to find an exercise
buddy. Make your activity fun and social — go on a walk
or hike with a friend or learn a new sport like tennis or ice-skating.
Treat
yourself (once in a while). When trying to lose weight,
we all feel tempted to "cheat" by eating a favorite,
rich food like cake or cookies. But, sometimes it can be helpful
to eat a small amount of a favorite food. This may keep you
from craving it and overeating if you do "cheat."
What are high protein/low
carbohydrate diets? Are they a healthy way to lose weight?
Most
of a person's calories come from protein foods, like meat, eggs,
and cheese when on a high-protein/low carbohydrate diet. This
diet has fewer calories that come from carbohydrate foods, like
breads, pasta, potatoes, fruits, and vegetables. Two problems
with this type of diet are it: 1) can lack key nutrients found
only in carbohydrates that a person needs to be healthy; 2)
allows foods high in fat, which can raise blood cholesterol
levels, increasing a person's risk for heart disease and some
cancers. These
diets have become popular because people often loss weight quickly.
But, most of the weight a person looses is water weight and
lean muscle mass, not fat. Water is lost because the kidneys
try to get rid of the excess waste products of protein and fat,
called ketones, that the body makes. These diets are not a healthy
way to lose weight. They overwork your kidneys, can cause dehydration,
headaches, and bad breath. You can also feel nauseous, tired,
weak, and dizzy. Health problems, like kidney stones and gout
(a painful swelling of the joints) can develop as a result of
these diets. A reduced-calorie diet that has a good balance
of carbohydrates, proteins, and fats is the safest and best
way to lose weight. You will also be more likely to keep the
weight off over time.
Is it safe to use diet
pills or herbal supplements when trying to lose weight?
There are many types of diet pills and herbal, or natural, supplements
that you can buy over-the-counter at a drug or discount store,
or on-line. You can't assume that a product that is called "natural"
or "herbal" is safe. It may also hurt you if you are
on other medications. It is best to always check with your doctor
before using any herbal or natural weight-loss product. Diet
pills you can buy over-the-counter don't make much of a difference
in how much weight you lose, how fast you lose it, or how long
you keep the weight off. Some diet pills can raise your blood
pressure. Also, cough or cold medicines often have the same
drug used in diet pills. If you take both products together,
you may get too much of the same drug and have harmful side
effects. For some people, diet pills prescribed by a doctor
can be helpful. If you do use these, be sure to follow your
doctor's directions. In
1997, The Food and Drug Administration (FDA) removed the weight-loss
drug called Fen-Phen (fenfluramine and dexfenfluramine) from
the market because this drug was found to cause heart valve
disease. Today, there are weight loss products containing herbal
fen-phen, which do not contain fenfluramine or dexfenfluramine,
on the market. These products, not regulated by the FDA, often
contain ephedra and have caused side effects in people using
them. Always talk with your health care provider before taking
any over-the-counter weight loss product, even it if is herbal
or "natural."
Are there any weight
loss programs that work?
There
are many commercial weight loss programs that can help you to
lose weight. While some people lose weight on their own, others
find it very helpful and like the support of a structured program.
If you think you might want to try a weight loss program, be
sure to check it out before you sign up. It also may be helpful
to talk it over with your health care provider. Here
are some questions you can ask to help you decide if a weight
loss program will be right for you. Does the program: Offer
counseling, or teach you how to change your eating and exercise
habits? Have
qualified counselors and health professionals, such as nutritionists,
registered dieticians, doctors, nurses, psychologists, and exercise
physiologists? Help
you to deal with stress and how to avoid slipping back into
old habits? Talk
about how to keep weight off once you lose it? Have
food choices that are flexible and suit you? Have
you set weight goals with the help of a health professional?
There
are other questions you can ask to figure out how well a program
works. Not all programs collect this type of information, but
it is still important to ask: How
many people who begin the program actually finish it? About
how much weight do most people lose who finish the program?
Do
people have problems or side effects and what are they? Are
there any extra costs for the program, like dietary supplements
or special brand foods? Do
they have proof that their program works, not just praise given
by other people? Keep
in mind that quick weight loss methods that rely on diet aids
(like drinks, prepackaged foods, or diet pills) will not keep
weight off in the long run. The best way to lose weight is slowly,
with a healthy diet and exercise. The good eating and exercise
habits you develop by losing weight this way will last a lifetime,
helping you to control your weight and be healthy.
If I quit smoking,
will I gain weight?
Not
everyone gains weight when they quit smoking. Most people who
do gain weight gain about 5 to10 pounds when they stop smoking.
You are more likely to gain weight if you have smoked for 10
to 20 years or smoked one or more packs of cigarettes a day.
It helps to remember that you can lose this weight with healthy
eating and exercise. And, the health effects of smoking are
far worse than being a few pounds overweight. If you smoke,
talk with your health care provider about quitting.For
more information...
You can find out more about weight loss by contacting the National
Women's Health Information Center (NWHIC) at (800) 994-WOMAN
or the following organizations: Weight Control Information Network
National Institute of Diabetes and Digestive and Kidney Diseases
(NIDDK)
Phone Number(s): (877) 946-4627
Web Site: http://www.niddk.nih.gov/health/nutrit/win.htm Food
and Nutrition Information Center
U.S. Department of Agriculture
Phone Number(s): (301) 504-5414
Web Site: http://www.nal.usda.gov/fnic/ Food and Drug Administration
Phone Number(s): (888) 463-6332 (Consumer Information)
Web Site: http://www.fda.gov Federal Trade Commission
Phone Number(s):(202) 326-2222
Web Site: http://www.ftc.gov/ American Heart Association
Phone Number(s): (800) 793-2665
Web Site: http://www.americanheart.org/ International Food Information
Council
Phone Number(s): (202) 296-6540
Web Site: http://ificinfo.health.org/ This FAQ was developed
from fact sheets from the National Institute of Diabetes and
Digestive and Kidney Diseases and the National Heart, Lung,
and Blood Institute. The above information is presented with
permission from the Office on Women's Health in the Department
of Health and Human Services.
