Weight Loss and Maintenance Strategies

overall health and family history of weight-related diseases

18.5 up to 24.9; 111 to 149 pounds

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?

<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

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

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

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

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

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

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

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

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

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

<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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

<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

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

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

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

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

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

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

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

<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

<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

<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

<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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

<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

<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

<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

<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

<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

<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

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

<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

<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

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