Weight Loss and Maintenance Strategies
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Questions and Answers

What should be the basis for determining the need to change one's weight?

overall health and family history of weight-related diseases

What is the healthy range of BMI, and what is the corresponding weight range for an adult who is 5-feet, 5-inches tall?

18.5 up to 24.9; 111 to 149 pounds

What two questions should you consider if you are dissatisfied with your body weight and shape?

Are you physically healthy at your present weight? If your BMI is within the healthy range, why do you think you need to lose or gain weight?

How can you determine your BMI range using the table in Figure 10.17?

<p>Locate your height in the left-most column with your left index finger, then locate your weight along the bottom line of the graph with your right index finger, and read across the row and up from the bottom until your fingers meet.</p> Signup and view all the answers

What should societal pressures not influence when it comes to body weight?

<p>Decisions about ideal body weight and shape</p> Signup and view all the answers

Why is it essential to consult a BMI table or calculator before attempting to lose or gain weight?

<p>To determine whether your weight is within a healthy range for your height</p> Signup and view all the answers

What is the first step in maintaining a healthy weight?

<p>Determining whether it is necessary to change your weight</p> Signup and view all the answers

What is the significance of determining your BMI range?

<p>It indicates whether your weight is within a healthy range for your height</p> Signup and view all the answers

What percentage of excess weight loss can increase beneficial high-density lipoprotein levels, reduce elevated blood pressure and triglyceride levels, and improve glucose tolerance?

<p>5 to 10%</p> Signup and view all the answers

What is a key feature of a medically sound weight-loss diet?

<p>Emphasizing a wide variety of low-calorie, readily available nutritious foods</p> Signup and view all the answers

What is a crucial factor for successful weight loss?

<p>Motivation</p> Signup and view all the answers

What is a common 'trigger' for people to decide to lose weight?

<p>Seeing themselves in an unflattering photograph</p> Signup and view all the answers

What is a recommended daily calorie intake for women who want to lose weight?

<p>1200 to 1500 kcal/day</p> Signup and view all the answers

Why are very-low-calorie diets not recommended without close medical supervision?

<p>They may lead to rapid weight loss, but also quick regain after returning to former eating habits</p> Signup and view all the answers

What is a healthy way to lower total calorie intake?

<p>Reducing consumption of added sugars, solid fats, and alcohol</p> Signup and view all the answers

Why is it important to accommodate family and restaurant meals, parties, and special occasions in a weight-loss plan?

<p>To make the plan adaptable to the person's social needs</p> Signup and view all the answers

What is a key aspect of a reliable weight-loss plan?

<p>Providing suggestions for altering environments that foster overeating and sedentary behaviors</p> Signup and view all the answers

Why is it essential for people with serious health conditions to obtain their physician's approval before starting a weight-loss diet?

<p>To ensure their safety and health</p> Signup and view all the answers

What is one way people can achieve negative energy states to lose weight?

<p>Reducing total calorie intake and increasing physical activity.</p> Signup and view all the answers

What is the purpose of MyPlate patterns of food choices?

<p>To provide patterns of food choices for 12 different calorie levels that incorporate all food groups.</p> Signup and view all the answers

What happens when a person reaches a weight plateau?

<p>The individual is in energy balance.</p> Signup and view all the answers

Why can cutting calories even further hinder weight loss for someone consuming 1000-1200 kcal/day?

<p>It can lower the metabolic rate.</p> Signup and view all the answers

How many kcal are contained in a pound of body fat?

<p>About 3500 kcal.</p> Signup and view all the answers

What is the benefit of increasing physical activity level to lose weight?

<p>You do not have to limit food intake as excessively.</p> Signup and view all the answers

What type of physical activity is recommended for people who want to lose or manage their weight?

<p>Moderate-intensity activities, such as brisk walking.</p> Signup and view all the answers

What is the purpose of activity trackers, also known as fitness trackers?

<p>To monitor specific aspects of fitness and health, including the number of steps taken.</p> Signup and view all the answers

What is a reasonable activity goal for healthy adults?

<p>Walking 10,000 steps/day, which is about 5 miles for most people.</p> Signup and view all the answers

Why may people who are not physically active find it difficult to walk 10,000 steps/day?

<p>Because they are not used to being physically active.</p> Signup and view all the answers

According to the researchers at Harvard Medical School, what is the minimum number of steps a day that older women should take to lower their risk of premature death by 41%?

<p>4,400 steps</p> Signup and view all the answers

What are the environmental factors that stimulate eating behavior, and can be identified by people who are overfat?

<p>Eating cues</p> Signup and view all the answers

What can help people who are overfat determine in which circumstances they tend to overeat?

<p>Analyzing their food-related behaviors and habits</p> Signup and view all the answers

What is a strategy for changing the habit of snacking on energy-dense foods and drinks while watching television?

<p>Eating only at the kitchen table and avoiding all food and beverage consumption while sitting in front of a TV</p> Signup and view all the answers

Why do people who are overfat need to record information about food choices and physical activity habits accurately?

<p>Because they often underestimate their calorie intake and overestimate their energy output</p> Signup and view all the answers

What should be included in meals and snacks when planning menus?

<p>Sources of protein, unsaturated fat, and complex carbohydrates</p> Signup and view all the answers

Why should you shop for food after eating?

<p>To reduce the likelihood of making impulsive food choices</p> Signup and view all the answers

What is a helpful strategy when preparing food?

<p>Using measuring cups and a small scale for weighing food</p> Signup and view all the answers

What type of snack foods should be kept on hand?

<p>Nutrient-dense, low-calorie snack foods, such as fresh fruits and vegetables</p> Signup and view all the answers

What can encourage overeating?

<p>Keeping foods or their containers in sight</p> Signup and view all the answers

What is one strategy for eating at scheduled times and not skipping meals, especially breakfast?

<p>Eat a nutritionally balanced breakfast and small between-meal snacks.</p> Signup and view all the answers

How can you avoid overeating at social gatherings like holidays and parties?

<p>Eat a low-calorie snack about an hour before the occasion and practice polite ways to decline food.</p> Signup and view all the answers

What is a helpful tip for limiting portion sizes when eating out at restaurants?

<p>Ask your server for a carryout container when they bring your order to the table and divide the food in half.</p> Signup and view all the answers

Why is it important to choose physical activities that you enjoy?

<p>Because it makes it easier to stick with the activity and make it a sustainable part of your routine.</p> Signup and view all the answers

What lifestyle changes led to Jan's significant weight loss and eventual discontinuation of hypertension medication?

<p>Choosing less fatty and sugary foods, and starting a walking regimen that eventually became a running regimen.</p> Signup and view all the answers

What is one way to increase physical activity in daily life?

<p>Take stairs instead of elevators or escalators whenever possible.</p> Signup and view all the answers

What factor is often critical for weight-loss success and maintenance, according to the passage?

<p>Emotional support from other members</p> Signup and view all the answers

What is a common characteristic of individuals who lose excess weight and maintain the weight loss, according to the National Weight Control Registry?

<p>Eating breakfast daily</p> Signup and view all the answers

Why is self-monitoring important for maintaining a healthy weight?

<p>To identify food-related problem areas and track progress.</p> Signup and view all the answers

What is a helpful tool for tracking food and physical activity habits?

<p>A special notebook, smartphone app, or notepad application.</p> Signup and view all the answers

How long does it take to make permanent behavioral and lifestyle changes, as demonstrated by Jan's weight loss journey?

<p>At least 3 years</p> Signup and view all the answers

What is the primary motivation behind Jan's decision to join Weight Watchers and make lifestyle changes?

<p>He didn't want to take medicine to stay alive</p> Signup and view all the answers

Why is it important to be aware of people who may sabotage your weight-loss efforts?

<p>So you can develop strategies to politely decline their offers and stay on track.</p> Signup and view all the answers

What is a helpful tip for eating at fast-food outlets?

<p>Make substitutions, such as choosing a salad instead of a fried fish sandwich.</p> Signup and view all the answers

What nutrition-related practice is common among successful losers, according to the National Weight Control Registry?

<p>Eating low-calorie, low-fat diets</p> Signup and view all the answers

Why is it important to include foods that supply protein, healthy fat, and fiber in each meal?

<p>To provide a sense of fullness and satiety.</p> Signup and view all the answers

What advice does Jan offer to people who are overfat and worried about exercising in public?

<p>Don't be embarrassed about doing something in public that's good for you</p> Signup and view all the answers

How often do successful losers weigh themselves, according to the National Weight Control Registry?

<p>At least once a week</p> Signup and view all the answers

What is the average daily exercise time for registry members, as reported by the National Weight Control Registry?

<p>60 minutes</p> Signup and view all the answers

What is the limit on television watching per week, as recommended by the National Weight Control Registry?

<p>Less than 10 hours</p> Signup and view all the answers

Why is it important to have a balance between weight loss and muscle gain?

<p>Because regular exercise often increases muscle mass, which can result in weight gain or failure to lose weight, but adding muscle mass is healthier than maintaining too much body fat.</p> Signup and view all the answers

What is the recommended way to measure progress in weight management?

<p>By tracking waistline measurements weekly and weighing oneself at least once a week, but not relying solely on weight as an indication of progress.</p> Signup and view all the answers

How can non-food motivators help in weight management?

<p>By planning rewards for specific behaviors, such as buying a pair of jeans that are one size smaller, and encouraging family and friends to provide praise and support.</p> Signup and view all the answers

What is the importance of countering negative thought patterns in weight management?

<p>It helps to overcome occasional setbacks and relapses by replacing negative thoughts with positive statements, and focusing on progress made.</p> Signup and view all the answers

What should consumers consider before joining a weight-loss program?

<p>The cost, contract terms, need for special foods or supplements, and qualifications of the nutrition counselors, among other factors.</p> Signup and view all the answers

What is the role of registered dietitian nutritionists (RDNs) in community-based weight-loss programs?

<p>RDNs often conduct weight-loss classes at hospitals or universities, and develop diet plans for commercial programs like Weight Watchers.</p> Signup and view all the answers

How can family and friends support an individual's weight management efforts?

<p>By providing praise and encouragement, and offering help and support when needed.</p> Signup and view all the answers

What is the significance of Jan Haapala's story?

<p>It illustrates the importance of addressing health risks associated with obesity, and making lifestyle changes to achieve a healthy weight.</p> Signup and view all the answers

Why is it important to emphasize lifestyle changes in weight management?

<p>Because it helps individuals make sustainable changes that can lead to long-term weight loss and overall health improvement.</p> Signup and view all the answers

What is the benefit of having a positive mindset in weight management?

<p>It helps individuals stay motivated, focused, and committed to their weight management goals.</p> Signup and view all the answers

Study Notes

Weight Loss and Maintenance

  • Determining the need to change weight should be based on overall health and family history of weight-related diseases.
  • BMI calculator or chart can be used to determine healthy weight range for a particular height.
  • A healthy weight range is a BMI of 18.5-24.9.

Medically Sound Weight-Loss Plans

  • Should be individualized, nutritionally adequate, safe, and effective.
  • Emphasize a variety of low-calorie, nutrient-dense foods and be adaptable to personal preferences.
  • Provide suggestions for altering environments that foster overeating and sedentary behaviors.
  • Should accommodate family and restaurant meals, parties, and special occasions.

Key Factors for Successful Weight Loss

  • Motivation: recognizing the need to change behavior and committing to making permanent changes.
  • Continuous energy (calorie) reduction: reducing daily calorie intake by 10 kcal/day would enable weight loss of approximately half a pound in one year.
  • Regular physical activity: moderate-intensity activities, such as brisk walking, can help burn calories and reduce food intake.
  • Behavior modification: analyzing and changing faulty behaviors, identifying eating cues, and developing strategies to change habits.

Tips for Modifying Food- and Exercise-Related Behaviors

  • Planning menus and snacks in advance.
  • Using measuring cups and scales to measure food portions.
  • Reducing solid fat in cooking and adding less fat to foods.
  • Eating nutrient-dense, low-calorie snack foods.
  • Practicing polite ways to decline food and limiting food intake before special occasions.

Physical Activity

  • Increasing physical activity level to burn more calories and reduce food intake.
  • Choosing activities that are enjoyable and can be done without expensive equipment.
  • Increasing time spent walking each day and reducing sitting time.

Self-Monitoring

  • Tracking food and physical activity habits using a notebook or smartphone app.
  • Recording time, place, type, and amount of food eaten, as well as mood and who was present.
  • Using recorded information to identify food-related problem areas.

Rewards and Motivation

  • Planning nonfood motivators or rewards for specific behaviors.
  • Encouraging family and friends to provide praise and support.
  • Changing negative thought patterns by focusing on progress and thinking positively.

Community-Based Weight-Loss Programs

  • Many communities offer weight-loss programs conducted by registered dietitian nutritionists (RDNs).
  • Some commercial weight-loss programs, such as Weight Watchers, have diet plans developed by RDNs.### Before Joining a Weight-Loss Program
  • Consumers should obtain answers to the following questions:
    • How much does the program cost?
    • Do I pay when I attend meetings?
    • Do I need to sign a contract?
    • If so, for what length of time?
    • Do I have to buy special foods or dietary supplements?
    • Is nutrition counseling provided?
    • Do the persons providing nutrition counseling and information have degrees in nutrition and dietetics from accredited colleges or universities?
    • How much contact will I have with a counselor?
    • Was the diet plan developed by RDNs?
    • Does the plan emphasize the importance of making lifestyle changes, including ways to increase physical activity?
    • Does the program’s advertising include questionable weight-loss claims and deceptive testimonials?

Jan Haapala's Story

  • Jan Haapala, 24, suffered from extreme fatigue, frequent indigestion, and hypertension.
  • He weighed 335 pounds with a BMI of over 45, which is in the "extremely obese" range.
  • His doctor prescribed medication to reduce his blood pressure, but losing excess fat could cure hypertension.
  • Jan's poor food choices included two doughnuts and a 20-ounce serving of sugar-sweetened soft drink for breakfast, and large portions of fast foods and soft drinks for lunch and dinner.
  • He was physically inactive and loved to eat candy bars as snacks.
  • After joining Weight Watchers, he acquired information to change his lifestyle to a healthier one, including choosing less fatty and sugary foods and starting a walking regimen that eventually became a running regimen.
  • Jan lost 125 pounds over 3 years, reducing his waistline from 46 inches to 35 inches and his neck size from 21 inches to 15½ inches.

Successful Losers

  • The National Weight Control Registry tracks over 10,000 adult Americans who have lost at least 30 pounds and maintained the weight loss for at least 1 year.
  • Registry members:
    • Eat low-calorie, low-fat diets.
    • Eat breakfast every day.
    • Weigh themselves at least once a week.
    • Exercise, on average, for 60 minutes each day.
    • Limit television watching to less than 10 hours per week.
  • Individuals who lose excess weight and maintain the weight loss tend to eat breakfast daily.

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Learn about the key elements of weight loss and maintenance, features of reliable weight-loss plans, and practical steps to reduce body fat. Also, discover what members of the National Weight Control Registry do to maintain their reduced body weights.

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