by Rosalyn Carson-DeWitt, MD
What To Eat When You Want To Lose Weight
Being overweight or obese means your weight is above an ideal weight range. Excess weight creates an increase in the risk of serious diseases like heart disease, certain cancers, and diabetes.
One tool used to estimate weight range is called the body mass index (BMI). This scale determines weight ranges based on height. BMI levels in adults include:
Being overweight is caused by taking in more calories than we use. Calories are taken in through food. All activity in our bodies is fueled by calories. This includes physical activity and basic bodily functions. Excess weight gain occurs when this relationship is not kept in balance. If this imbalance happens regularly it will lead to obesity.
Factors that can influence the development of obesity include:
Factors that may increase your chance of becoming overweight include:
Symptoms may include:
Excessive weight gain has been linked to:
An increased risk of:
Decrease in quality of life associated with:
Being overweight can also affect pregnancy. Some complications include high blood pressure, diabetes, problems during labor and deliver, or malformations of the baby.
Your doctor will ask about your symptoms and medical history. A physical exam will be done. Obesity is diagnosed by visual exam and body measurements using:
Your doctor may order blood tests to eliminate the possibility of other medical conditions.
Obesity is difficult to treat. Things that affect treatment are:
You and your doctor will talk about the best treatment plan for you. There are many different approaches to treating obesity based on lifestyle changes. You are more likely to successfully lose weight and keep it off by using a combination of strategies. These can include eating healthy, exercise, counseling, and/or medication. Plans for weight loss may include:
Your doctor may recommend that you spread your calorie intake throughout the day rather than getting it all in a few large meals. You may also need a special diet that will eliminate specific types of food. Examples of these are low-fat or low-carbohydrate diets.
Talk to your doctor or ask for a referral to a dietician. They can help you develop a plan that is best for you.
The key to weight loss is reducing the total number of calories that you eat. Following a specific kind of diet, like a low-carbohydrate diet, is not necessary. It is much more important to choose a low calorie diet that you can stick with for the long haul.
A dietitian can help you with your total calorie intake goal. Calorie intake is based on your current weight and your weight loss goals.
Portion, or serving size, also plays an important role. Using special portion control plates may help you succeed.
Keep track of everything you eat and drink.
Ask your doctor about an exercise program. Even moderate-intensity exercise, like brisk walking, can help you lose weight.
There are many easy ways to add extra activity into your daily routine. Take stairs instead of elevators. Park your car a little further away. Limit the amount of time you spend watching television and using the computer and substitute it with activity.
Behavior therapy may help you understand:
When combined with diet and exercise, therapy can help you with your weight reduction.
Weight loss programs may work for some people. Some studies also suggest that a partner or group may help you improve your eating habits and fitness.
Weight loss medications, like orlistat , may be prescribed. Orlistat interferes with the absorption of fat from the intestines. There are other medications available that may help with weight loss, but potential side effects need to be weighed carefully with potential benefits.
Medication alone is not a viable option for losing weight and keeping it off. Some have serious side effects. There are also risks associated with over-the-counter and herbal products. Talk to your doctor before taking any of these.
Bariatric surgery makes the stomach smaller. In some cases, it will also rearrange the digestive tract. The smaller stomach can only hold a tiny portion of food at a time. Examples of procedures include:
These procedures may be a good option for people who are severely obese who are having trouble losing weight by other means.
Controlling your weight can be difficult. To reduce your chance of getting overweight, take these steps:
American Academy of Nutrition and Dietetics
http://www.eatright.org
The Obesity Society
http://www.obesity.org
Canada's Food Guide
Health Canada
http://www.hc-sc.gc.ca
Dietitians of Canada
http://www.dietitians.ca
Body mass index (BMI calculator). American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/BodyMassIndex/Body-Mass-Index-BMI-Calculator_UCM_307849_Article.jsp. Updated September 24, 2012. Accesse March 21. 2013.
Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed March 21, 2013.
Obesity in adults. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated March 7, 2013. Accessed March 21, 2013.
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Last reviewed February 2013 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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