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?
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What should societal pressures not influence when it comes to body weight?
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Why is it essential to consult a BMI table or calculator before attempting to lose or gain weight?
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What is the first step in maintaining a healthy weight?
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What is the significance of determining your BMI range?
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What percentage of excess weight loss can increase beneficial high-density lipoprotein levels, reduce elevated blood pressure and triglyceride levels, and improve glucose tolerance?
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What is a key feature of a medically sound weight-loss diet?
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What is a crucial factor for successful weight loss?
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What is a common 'trigger' for people to decide to lose weight?
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What is a recommended daily calorie intake for women who want to lose weight?
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Why are very-low-calorie diets not recommended without close medical supervision?
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What is a healthy way to lower total calorie intake?
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Why is it important to accommodate family and restaurant meals, parties, and special occasions in a weight-loss plan?
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What is a key aspect of a reliable weight-loss plan?
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Why is it essential for people with serious health conditions to obtain their physician's approval before starting a weight-loss diet?
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What is one way people can achieve negative energy states to lose weight?
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What is the purpose of MyPlate patterns of food choices?
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What happens when a person reaches a weight plateau?
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Why can cutting calories even further hinder weight loss for someone consuming 1000-1200 kcal/day?
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How many kcal are contained in a pound of body fat?
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What is the benefit of increasing physical activity level to lose weight?
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What type of physical activity is recommended for people who want to lose or manage their weight?
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What is the purpose of activity trackers, also known as fitness trackers?
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What is a reasonable activity goal for healthy adults?
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Why may people who are not physically active find it difficult to walk 10,000 steps/day?
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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%?
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What are the environmental factors that stimulate eating behavior, and can be identified by people who are overfat?
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What can help people who are overfat determine in which circumstances they tend to overeat?
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What is a strategy for changing the habit of snacking on energy-dense foods and drinks while watching television?
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Why do people who are overfat need to record information about food choices and physical activity habits accurately?
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What should be included in meals and snacks when planning menus?
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Why should you shop for food after eating?
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What is a helpful strategy when preparing food?
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What type of snack foods should be kept on hand?
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What can encourage overeating?
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What is one strategy for eating at scheduled times and not skipping meals, especially breakfast?
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How can you avoid overeating at social gatherings like holidays and parties?
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What is a helpful tip for limiting portion sizes when eating out at restaurants?
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Why is it important to choose physical activities that you enjoy?
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What lifestyle changes led to Jan's significant weight loss and eventual discontinuation of hypertension medication?
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What is one way to increase physical activity in daily life?
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What factor is often critical for weight-loss success and maintenance, according to the passage?
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What is a common characteristic of individuals who lose excess weight and maintain the weight loss, according to the National Weight Control Registry?
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Why is self-monitoring important for maintaining a healthy weight?
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What is a helpful tool for tracking food and physical activity habits?
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How long does it take to make permanent behavioral and lifestyle changes, as demonstrated by Jan's weight loss journey?
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What is the primary motivation behind Jan's decision to join Weight Watchers and make lifestyle changes?
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Why is it important to be aware of people who may sabotage your weight-loss efforts?
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What is a helpful tip for eating at fast-food outlets?
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What nutrition-related practice is common among successful losers, according to the National Weight Control Registry?
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Why is it important to include foods that supply protein, healthy fat, and fiber in each meal?
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What advice does Jan offer to people who are overfat and worried about exercising in public?
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How often do successful losers weigh themselves, according to the National Weight Control Registry?
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What is the average daily exercise time for registry members, as reported by the National Weight Control Registry?
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What is the limit on television watching per week, as recommended by the National Weight Control Registry?
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Why is it important to have a balance between weight loss and muscle gain?
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What is the recommended way to measure progress in weight management?
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How can non-food motivators help in weight management?
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What is the importance of countering negative thought patterns in weight management?
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What should consumers consider before joining a weight-loss program?
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What is the role of registered dietitian nutritionists (RDNs) in community-based weight-loss programs?
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How can family and friends support an individual's weight management efforts?
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What is the significance of Jan Haapala's story?
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Why is it important to emphasize lifestyle changes in weight management?
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What is the benefit of having a positive mindset in weight management?
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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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Description
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.