Practical Guidelines for Weight Management And Better Health

Obesity is a major American health problem. Over 30% of Americans today are overweight to a point that it is a major health risk. Excess weight is associated with a number of diseases including heart disease, cancer, gall bladder disease, diabetes, and bone/joint disorders. If you are overweight, losing those extra pounds now and keeping them off for good is the best thing you can do for your health.

Scientists have long debated how people become overweight. Do they eat too much? Do they expend too little energy? Many studies have found that overweight people tend to eat more fat and refined carbohydrates and are too sedentary. In fact, if Americans were substantially more active (60% of U.S. adults engage in little or no physical activity), it’s possible that even our current diets (40% fat) wouldn’t be sending us to the head of the weight charts. Individuals must learn to balance food intake with physical activity.

Use these guidelines to reduce weight and improve your health:

Eat a variety of foods. Accomplish proper dietary selections and portion control by using the USDA Food Guide Pyramid (mypyramid.gov: see attached). 

• Balance the carbohydrate, protein, and fat content in all your meals and snacks. Choose whole grain or unrefined complex carbohydrates, lean sources of protein, and beneficial fats. Snack calories should be between 100-150 calories each and no more than 2 per day.
• Learn proper portions for all foods either by weighing and measuring the foods you consume or reading all nutrition labels on the foods you purchase.
• Be particularly conscious of the foods you select if you eat in restaurants frequently. Most restaurants serve large portions of foods with higher fat, sugar, and sodium content.
• Choose calorie levels to achieve weight reduction (no more than 2# per week and do not consume less than 1400 calories per day as a female and 1800 as a male). Sample calorie and meal plans are provided at mypyramid.gov: see attached.
• To assist in meal planning and proper food intake that is balanced and portioned, keep a daily food diary. A food diary has been shown to be the most successful tool for weight loss and weight management.
• Consume a minimum of 5 servings of fruits and/or vegetables every day. To accomplish this, try some of these tips:
  • Add fruit to your cereal, toast, or yogurt every morning.
  • Bring an apple or other fruit to work for your break snack.
  • Try to eat ready to eat and pre-cut vegetables as snacks.
  • Top a baked potato with salsa.
  • Add lots of peppers, onions, and mushrooms to spaghetti sauce or homemade pizza.
  • Pile lettuce, tomato, and sprouts on your sandwiches.
  • Snack on low fat chips or crackers with black or pinto bean dip or hummus.
  • Freeze grapes or bananas for cool summertime snacks.
  • Have a fruit smoothie for breakfast.
  • Add shredded zucchini to quick bread recipes or meat loaf.
• Limit high fat, processed “empty” calorie foods. Total fat intake should be limited to 40-50grams per day and saturated fat should make up no more than 10% of  that.

            Foods to Limit:          

(Foods that are high in fat but contain beneficial fatty acids include: avocados, olives, nuts, and seeds, canola oil, olive oil, and flaxseed oil. They should be a part of a healthy diet but limit portions due to high calorie levels.)

• Accumulate at least 30 minutes of moderate physical activity on most, preferably all, days of the week as recommended by the Centers for Disease Control and the American College of Sports Medicine. Walking is an example of an easy, inexpensive form of exercise, almost anyone can do. Other recommended forms of physical activity include: cycling, swimming, stair climbing machine, elliptical cross trainer, and aerobic dance classes.

Weight Management