Is
weight reduction right for you? Safe weight reduction takes time and effort, but
by making lifestyle changes that incorporate proper nutrition and
physical activity, you can lose and maintain your weight for the
long-term.
Before making any changes to your eating and exercising habits
in an attempt to lose weight, it is a good idea to think about several
important issues:
Why do you want to lose weight? Do you want
to improve your health? Your appearance? Do you want to lose weight
for a special event? Permanent, safe weight reduction takes time.
Weight that is lost very quickly is often gained back.
Do you really need to lose weight? Remember,
we weren't all born to be thin. Your body size and shape primarily
depend on your genes--something you can't change. We can't all
conform to society's narrow definition of the ideal body. Rather
than losing weight, you may wish to spend some time learning to
accept and enjoy the body you have.
What is a realistic amount of weight for you to lose
and maintain? Recent studies have shown that repeated
low-calorie dieting and weight reduction may actually be more
dangerous than being overweight. Losing weight in a healthy way
should include a maintenance plan that involves lifestyle changes
in diet and exercise.
Physiology
of weight reduction In order to lose weight you
must burn off more calories than you eat. Basic body functions--such
as breathing, manufacturing cells and maintaining body temperature--use
50% to 70% of your calories. The rate at which your body uses calories
for these basic body functions is called the basal metabolic
rate (BMR).
Your genes, age, gender and body composition largely determine
your BMR. Therefore, much of your energy use is predetermined. However,
the amount of energy you burn each day also depends in part on how
much exercise you get. This is something you can work on.
A one-pound weight change involves about 3500 calories. In order
to lose one pound you will need to burn off or reduce your intake
by 3500 calories. On a safe weight loss plan it is recommended that
you reduce your calorie intake or increase your calorie output (or
a combination of the two) by approximately 500 calories per day
(3500 calories per week), resulting in about one pound of weight
loss per week.
Resistance
to weight change If you have ever been on a low-calorie
diet, you may have noticed that the rate of your weight loss tapered
off over time. Also, most people who go back to eating "normally"
after being on a very low-calorie diet will gain back all the weight
they lost, plus a few pounds. Resistance to weight change is mostly
due to changes in the metabolic rate. When you consume fewer calories,
your metabolic rate decreases and then your body's need for energy
also decreases.
On-going exercise and healthy eating can help you get through that
period of time with no weight loss. If you are meant to lose more
weight, eventually weight loss will continue. Keep in mind that
sometimes a weight loss slump is the body's way of telling you that
you may not need to lose more weight.
Tips for safe
weight reduction The two most important components
of safe weight reduction are proper nutrition and exercise. Losing
weight is not necessarily a matter of eating less, it is a matter
of eating and living differently. By making physical activity and
healthy eating a part of your life, you can feel healthier, reduce
your risk for chronic diseases and lose weight. Safe weight reduction
takes time!
Proper nutrition: A weight-reduction
effort should contain at least 1400 calories per day. Along with
enough calories, a weight-reduction program should include the following
components:
Grain Group: Eat 6 servings per day (breads, cereals, rice, pasta).
It is recommended that 3 servings be whole grains (e.g., 100%
whole wheat bread, oatmeal, brown rice). 1 serving = 1 slice bread,
1 cup dry cereal, 1/2 cup rice, pasta, cereal.
Vegetable Group: Eat at least 2 cups per day. Eat a variety of vegetables: dark green,
orange, starchy, others.
Fruit Group: Eat 2 cups per day. Include fresh, frozen, canned, dried or 1/2 cup of juice.
Meat & Beans Group: Eat 5-6 oz. or equivalents per day. A 1 oz. equivalent equals: 1 oz. of lean
cooked meat, poultry, fish; 1 egg or 2 egg whites; 1/4 cup cooked dry beans or tofu; 1 tbl. of nut butter
or 1/2 oz. of nuts or seeds.
Milk Group: Use 3 cups or equivalents per day. 1 cup of low fat/fat free milk or yogurt; 1 1/2 oz. low
fat or fat free natural cheese; 2 oz. of low fat or fat free processed cheese. Calcium-fortified foods and
beverages can be an equivalent for dairy.
Fat: 20%-35% of total calories should come from fat. Read the Nutrition Fact label on foods and
look for fats low in saturated and trans fats (partially hydrogenated and hydrogenated fat). A fat serving is:
1 tsp oil, 2 tbl light salad dressing, 1 tbl low-fat mayo, 1 tsp soft margarine.
Fluids: Drink when thirsty. Most beverages, including caffeinated ones, contribute to water needs
and foods supply 1/5 of daily fluid needs. The average fluid need is 6-8 cups.
Rather than eliminating favorite foods, eat higher-calorie foods less frequently
and in smaller portions. For example, cut back desserts
to twice a week rather than having one every night or eliminating
them altogether.
Exercise is an important
lifestyle change for attaining and maintaining a lower weight. Regular
exercise offers great physical and psychological benefits in addition
to helping you lose weight.
Aerobic exercise is sustained rhythmic movement of large muscle
groups. Examples include brisk walking, swimming, cycling, jogging,
cross-country skiing and rollerblading. You should get 30 minutes
of aerobic exercise most days of the week. Frequent short spurts
of aerobic activity (e.g. climbing stairs instead of using the
elevator) are also helpful.
Resistance exercise is repetitive movements of muscles against
resistance (weights, gravity, etc.) in order to increase muscle
strength. It improves physical performance and increases overall
strength, muscle mass, bone mineral density and resting metabolism.
Combine resistance exercise with aerobic exercise to achieve cardiovascular
fitness. Do 8-15 repetitions of 8-10 different strength-training
exercises at least twice a week at moderate intensity.
An exercise program will be easier to maintain if you choose an
activity you enjoy and work-out on a regular basis. Exercise with
a friend!
Take care of yourself Your
emotions and psychological well-being are a very important aspect
of a safe weight reduction plan. Here are several suggestions:
Don't deny your feelings of hunger. Hunger pangs are your body's
way of letting you know that it needs energy. Make sure you are
not just eating out of habit, boredom, sadness. If you are hungry,
eat. Ignoring your feelings of hunger often leads to overeating
later.
Eating regularly timed meals and snacks can help you avoid overeating.
Choose smaller portion sizes. Snack on fresh vegetables for crunch
and fresh fruits to satisfy your sweet tooth.
Reward yourself for making positive changes (with something other
than food). Try a hot bath, a good book, a trip to the mall, a
massage.
Don't be too hard on yourself. Eating a high calorie food once
in awhile is not the end of the world. That increase in caloric
intake will not lead to weight gain unless it is continued.
Maintaining
your weight Once you have lost weight, maintaining
your weight can be tricky. If you wish to maintain your weight you
cannot go back to eating the way you did before you lost the weight.
By weighing less now you will need fewer calories to maintain your
weight.
To maintain your new weight you need to make sure that you are
burning off as many calories as you are consuming. You may need
to experiment with the amount of food you need to maintain your
current weight. Make sure you keep exercising regularly and eat
plenty of nutrient-dense foods.
Less safe methods
of losing weight
Low calorie diets It is harmful to reduce your
daily calorie intake lower than 1200 calories per day. If you
reduce your calorie intake too much, your body adjusts to a semi-starvation
state and looks for alternative sources of energy. In this case,
in addition to burning fat, your body will eventually burn muscle
tissue. Since your heart is a muscle, prolonged starvation will
weaken it and interfere with its normal rhythms. Extreme low-calorie
diets lack protein, carbohydrates, fat, vitamins and minerals.
Without these nutrients your body cannot function normally. Extreme
low-calorie diets are not recommended.
Appetite-suppressant drugs and other diet pills Scientists
have not discovered a "wonder" product that permanently
reduces weight. Products that promise immediate or effortless
weight loss will probably not work in the long run. Weight-reduction
methods are not always harmless, effective or safe. Many side
effects have been associated with the use of appetite suppressants,
which often contain a stimulant like caffeine or ephedra. Some
of these side effects include nausea, nasal dryness, anxiety,
agitation, dizziness, insomnia and elevated blood pressure. These
side effects may be worse if you exceed the recommended dosage.
Before taking any diet pills, talk to a clinician or nutritionist.
Fad diets Safe weight reduction relies on a
balanced diet combined with physical activity. Many fad diets
emphasize eating a lot of one kind of food rather than a variety
of foods. But eating a variety of foods is the only way to ensure
that you are obtaining all the nutrients your body needs. Before
trying a new diet, see a nutritionist or clinician.
Formula diets The very low-calorie liquid diet
drinks or shakes (under 1000 calories per day) should only be
used under close
medical supervision. This is a method of quick weight loss generally used
to help relieve some chronic disease symptoms. After the initial
weight reduction, a patient needs nutritional counseling regarding
eating and lifestyle habits to maintain the weight loss.
Campus resources
University Health Service offers nutrition consultation. See Nutrition
Clinic or call 734-763-3760.
Counseling and Psychological
Services provides free, confidential counseling and workshops
to students. Call 734-764-8312. Free and confidential for UM students.
M-Rec Sports offers
a wide variety of recreation opportunities at multiple locations.
