|
 
Back to Winning By Losing
Winning
By Losing
A
Guide to Effective Weight Control
Have you ever lost
weight and then watched the pounds creep back on? Do you think of good-tasting
food as something you must avoid when dieting? Are you still searching
for that miracle weight-loss plan?
If you've answered
yes to any of these questions, you're not alone. And you've probably
been unsuccessful at long-term weight control. Unfortunately, many people
who try to lose weight don't understand that successful weight control
requires fewer calories and regular exercise, combined
with healthy eating habits that can be maintained for life.
When
Losing Means Winning
Approximately 60
percent of Americans are trying to either lose or control their weight.
And for good reason. It is estimated that 56 percent of adult Americans
are overweight and almost 20 percent are obese.
What are the benefits
of reaching proper weight? According to the National Institutes of Health,
people who are obese (more than 20 percent above their ideal weight)
are more likely to have hypertension, high blood cholesterol levels,
diabetes and some kinds of cancer. Achieving a healthy weight reduces
health risks. It also makes you feel better -- more energetic
and more confident.
It is important
to understand your weight loss needs. Ideally, both you and your
physician should determine if you need to lose weight. If so, how far
off are you from your "winning weight?" Is a complete change
in eating habits necessary, or do you just need to cut back a little
and watch the extra helpings? If you're close to your goal, you may
not need to start a full-scale weight-reduction program. If you're more
than 20 percent above your healthy weight, or if you've had a weight
problem for many years, consult a health professional before starting
any type of serious weight-loss program.
One of the first
steps to weight-loss success is to evaluate how you feel, both physically
and emotionally, then establish realistic goals. If you want to lose
weight, set several short-term goals, and reward yourself (with non-food
rewards) each time you make progress. Remember, even small weight losses
have been shown to be beneficial. Should you reach a plateau that you
cannot get past, perhaps you need to reevaluate your weight goal.
Nothing
Worth Winning Is Easy
Although your mind
may have high hopes for success, your body may have a different opinion.
The human body reacts negatively when calories are reduced, even when
a weight-loss plan is nutritionally complete. Cutting back on food threatens
the body. Your body tries to protect itself by slowing its "basal
metabolism," the rate at which it burns calories at rest. This
makes weight loss harder. To counter this effect, it’s important
to make gradual changes in your eating habits.
Searching
for the Quick Fix
Many
dieters try to find a quick fix for their weight problems, but there
are no simple solutions. Americans spend billions of dollars each year
on diet books, gimmicks and other products to try to lose weight ($6
billion per year, according to the Federal Trade Commission). Almost
monthly, a new book or magazine announces the latest "miracle diet,"
promising dramatic weight loss. Beware of "fad" diets and
know how to recognize one. A fad diet:
- doesn't include
the variety of foods necessary for good health or doesn't teach good
eating habits
- claims you can
"trick" body metabolism into wasting calories or energy
- makes dramatic
claims for fast and easy weight loss
Winning
By Losing
Health professionals
agree that the most sensible approach to weight loss is a balanced diet
— eating a variety of foods, all in moderation — combined
with exercise. The U.S. Department of Agriculture, the American Heart
Association, the American Dietetic Association and the American Medical
Association all recommend this combined approach.
Your weight is determined
by the number of calories you consume and the number of calories your
body uses as energy. If you consume more calories than you burn, you
will gain weight. You will lose weight by eating less, by being
more active or – preferably – by doing both.
For permanent weight
loss, you also need to learn sound eating habits. While fad diets may
take the weight off, they don't teach you how to keep it off. Remember,
you're learning a way to live, not just a way to diet. And to keep weight
off, you must stay motivated. Successful weight control depends upon
YOU — not upon any particular product or program.
You
Too Can Lose One Pound a Week!
Most health professionals
recommend slow weight loss as the safest and most effective approach.
A sensible weight-loss program allows you to lose weight gradually --
about one-half to one pound per week. Gradual weight loss promotes long-term
loss of body fat, not just water weight that can be quickly regained.
Most people leading
moderately active lives need about 15 calories per pound to maintain
their weight. For example, a 150-pound person would have to eat foods
containing no more than 2,250 calories each day to maintain his or her
weight.
To lose one pound,
a person must burn 3,500 calories more than are consumed. For example,
reducing calories by 300 per day and increasing daily activity to burn
off an additional 200 calories should result in a weight loss of one
pound per week.
 A
Perfect Balance
When limiting calories,
you still need to satisfy basic nutritional needs. Eat a variety of
foods every day. Choose from each of the five food groups — milk,
meat, fruit, vegetable and bread — and allow for an occasional
treat. Balanced food plans encourage making wise choices about everyday
food — choices you can make to stay at your proper weight for life.
You should also
evaluate your eating patterns. Sometimes six small meals a day can help
you control your hunger. If you prefer to stay with eating three main
meals, always plan for some low-calorie between-meal snacks to help
avoid overeating at your next meal.
All foods and beverages
can be consumed in moderation. Try to cut down on foods high in fat
and sugar, or substitute with reduced-calorie and reduced-fat foods
and beverages.
Most successful
weight-loss plans call for a reduction in both calories and the amount
of fat eaten. The fat in your diet should be limited to 30 percent or
less of total calories each day. And calories still count!
 Getting
Physical
Determine what type
of physical activity best suits your lifestyle. You should work your
way up to regular aerobic exercise, such as brisk walking, jogging or
swimming, since it is a key factor in achieving permanent weight loss
and improving health. Aerobic exercise works the body's large muscles,
such as the heart, and should be moderately vigorous, but not exhausting,
to be most effective. For maximum benefits, most health experts recommend
exercising 30 minutes or more on most, preferably all, days of the week.
Try to incorporate
some simple calorie-burners into your everyday routine. Even the most
basic activities (such as taking an after-dinner walk, using the stairs
at the mall instead of taking an escalator, or parking farther away
so you have a longer walk) can get you prepared for more aerobic activities.
Exercise not only
burns calories, it may increase the body's metabolic rate and actually
decreases appetite for some people. Exercise also has psychological
benefits. It improves your sense of well-being and decreases stress
(which often leads to overeating).
 Lose
It — And Never Find It Again
Controlling weight
means having to learn two sets of behavior: weight loss and weight maintenance.
According to many health professionals, weight maintenance is the more
difficult. Less than a third of the people who lose weight are able
to keep it off. Long-term success depends upon continuing the good eating
and exercise habits you developed while losing weight.
It will take time
to make these new habits a permanent part of your life. Continue to
modify your behavior by:
- accepting the
fact that you will still be tempted by "fattening" foods
- realizing you
can eat tempting foods in moderation, so you won't feel deprived
- increasing low-calorie
and low-fat choices
- trying new forms
of exercise (by making exercise fun, you will likely stick to it.)
Know your eating
habits. Do you overindulge when eating your "favorite" foods?
Do you eat when you're depressed or worried? Do you use food as a reward?
Keeping track of your eating habits in a food diary may help you cut
down on how much you eat.
Don't let a temporary
setback get you down. Go right back to your winning ways!
Stay motivated —
focus on your goals. Seek help if you cannot do it alone. Join a weight-loss
organization or a health club. Your local hospital may even offer a
weight loss clinic. Also ask friends and family for support.
 Controlling
Weight Made Easier
Eating can still
be fun! With the variety of low-calorie and "light" foods
and beverages available today, watching your weight no longer means
eating carrot sticks and rice cakes. More and more good-tasting, reduced-calorie
dinner entrees, desserts, diet soft drinks and other foods are now available.
Also, the development and use of a wide variety of low-calorie ingredients
known as fat replacers are making many new reduced-fat and light foods
and beverages possible.
Low-calorie sweeteners,
as part of an overall weight-control program, can help you reduce calories
and therefore reduce weight. Recent studies show this to be true. Also,
low-calorie foods and beverages can help make managing weight easier.
They can:
- satisfy the natural
desire for sweet taste without extra calories;
- provide more
choices when juggling calories. Weight can be maintained by saving
calories, which you may or may not "spend" later in the
same meal or the same day. As long as the calories are not overspent,
you will maintain your weight;
- help you stay
on your weight-control program by keeping your diet interesting and
enjoyable.
Low-calorie and
reduced-fat foods and beverages can easily be made part of a lifelong,
sensible weight-control program. Recent surveys indicate that many people
are consuming these products as part of an overall healthy lifestyle.
You
Can Do It!
Many people find
it hard to accept the facts about weight control. Miracle diets and
quick cures are not the answer; permanent lifestyle changes are. The
best way to control weight is to consume fewer calories and exercise
more.
You can't just change
your habits for a week or two and go back to the way you were. You can
successfully manage your weight, but it means a lifetime commitment
and permanent changes in eating behavior. Weight takes time to gain,
and it takes time to lose. But, once the weight is gone, it's well worth
it. Now that you know how to "Win by Losing," get out there
and beat the odds!
10
Tips to Reshape Behavior
- Pan-fry or saute
foods with a non-stick spray or low-calorie butter substitute. Bake
or broil instead of frying.
- Eat high-fiber
foods, such as a bran muffin instead of the morning donut.
- Use sugar substitutes
when sweetening foods and beverages.
- Order from the
light menus now offered at many restaurants, or purchase low-calorie
or reduced-fat products at the grocery store.
- Try a meal plan
using "exchange lists" based on foods grouped together according
to similar food values. Most exchange lists include several "free"
foods: those lower than 20 calories per serving, such as many low-calorie,
sugar-free foods and beverages.
- Never skip meals.
Eat three to six times a day in smaller portions to keep from getting
hungry.
- Use a smaller
plate at mealtime to satisfy your psychological need to see a full
plate.
- Eat and chew
slowly. Learn to stop eating before you feel full. (It takes 20 minutes
for the stomach to tell the brain that it is full!)
- Weigh yourself
on a regular schedule, but don’t become a slave to your scale.
- Reward yourself
with pleasures other than food--buy some new clothes, get a different
hair style, see a movie, visit a friend, etc.
Contributors
 |
John
P. Foreyt, Ph.D., is a leading authority on obesity, dieting
and behavior. He is director of the Nutrition Research Clinic and
Professor, Department of Medicine, at Baylor College of Medicine
in Houston. |
| Gail
Becker, R.D., is recognized for communications expertise on
diet, nutrition and fitness. She is president of Gail Becker Associates
in Great Neck, New York. |
|
