Monday, January 18, 2010
Are you the next biggest loser?
One of the most popular New Year’s resolutions is to lose weight. With so many diet books and plans available it can be overwhelming as to where to start and which one to try. It would be impossible to discuss all of them in this column, but learning the basic principles of weight loss could help you make the decision about what is the best way to lose weight.
First: Are you considered overweight? You will need to find out your BMI, which is a calculation that measures body fat based on a person’s height and weight. This is not a perfect measurement, but it is the quickest and easiest method available that you can do from home. You can find out your BMI by going to www.nhlbisupport.com/bmi. Once you enter in your height and weight, click on “Compute BMI”, it will give you your number. To learn more about what your number means, click on “Assessing Your Risks” on the left side of the website.
How much weight should I lose? Your weight loss goal should 1-2 pounds per week. Sorry, the double digit weekly weight loss amounts you see on the Biggest Loser are not typical or ideal. Health can improve with even small weight loss amounts. A 5%-10% reduction of your current weight can be beneficial. Losing weight too fast can actually cause dehydration from water weight loss, and can be stressful on your organs. Most importantly, you want to lose fat, not water or muscle. To do that, weight loss should be slow, steady and include not only a food plan but an exercise one as well. This will help you lose the fat and gain the muscle, which not only looks better but makes us healthier. Exercise strengthens our hearts, improves our circulation, and gives us more energy to name just a few benefits.
Now to choose an eating plan. For most people to lose weight, it is necessary to eat about 500 fewer calories than they usually do. You can find out how many calories you need by going to www.mypyramid.gov and clicking on “My Pyramid Plan” in the left hand column. If you are overweight, it will tell you so and ask you if you wish to see a food plan that someone of your sex, height and physical activity level should follow. It will show you how much food from each food group to eat in the day. This is a great tool that can help you know how best to spread out your calories. You will notice that it will probably tell you to eat less meat and carbohydrates and more fruits and vegetables that you usually do. Most Americans fill up on those food groups and don’t eat enough fruits and vegetables. Fruits and vegetables are not only low in calories and fat, but provide important vitamins and minerals that we need to have strong immune systems, prevent cancer, and feel better overall. This website also provides information about serving sizes so that you are aware of what counts as a serving.
Regarding fat and sweets. The most effective eating plans are not so restrictive that are you are miserable and feel like all your favorite foods are forbidden. It should allow for you to have snacks throughout the day and the occasional small portion of dessert. Foods with fat in them are not the enemy — it is about what kind of fats you choose. Cook with first cold pressed extra virgin olive oil and canola oil; snack on small portions of almonds; have fish 1-2 times per week, especially wild caught fatty fish like salmon. These good omega-3 fats help us have healthy hearts and some research has even shown prevent cancer, Alzheimer’s disease and diseases of the eye. Healthy fats in your plan help you feel fuller as well.
Weight loss is about a healthy lifestyle more than a temporary weight loss plan. The bottom line is that we know in order to lose weight, we need to either eat less calories or burn up some of the extra fat by exercising. And when you do both, you will lose weight even faster. By avoiding “fad diets” and changing your lifestyle, you will have success. There are some free, good quality diet plans available -- it is important to find out from a reputable source. Look for a plan that had a registered dietitian involved to know that it is designed by a trained professional. NHLBI has a great one at www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Backus Hospital also provides out-patient nutritional counseling and a fun nutrition website at www.backushospital.org/nutrition. With a good sound plan you can be the next biggest loser!
Shannon D’Aquila Haynes is a registered dietitian at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Haynes or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
First: Are you considered overweight? You will need to find out your BMI, which is a calculation that measures body fat based on a person’s height and weight. This is not a perfect measurement, but it is the quickest and easiest method available that you can do from home. You can find out your BMI by going to www.nhlbisupport.com/bmi. Once you enter in your height and weight, click on “Compute BMI”, it will give you your number. To learn more about what your number means, click on “Assessing Your Risks” on the left side of the website.
How much weight should I lose? Your weight loss goal should 1-2 pounds per week. Sorry, the double digit weekly weight loss amounts you see on the Biggest Loser are not typical or ideal. Health can improve with even small weight loss amounts. A 5%-10% reduction of your current weight can be beneficial. Losing weight too fast can actually cause dehydration from water weight loss, and can be stressful on your organs. Most importantly, you want to lose fat, not water or muscle. To do that, weight loss should be slow, steady and include not only a food plan but an exercise one as well. This will help you lose the fat and gain the muscle, which not only looks better but makes us healthier. Exercise strengthens our hearts, improves our circulation, and gives us more energy to name just a few benefits.
Now to choose an eating plan. For most people to lose weight, it is necessary to eat about 500 fewer calories than they usually do. You can find out how many calories you need by going to www.mypyramid.gov and clicking on “My Pyramid Plan” in the left hand column. If you are overweight, it will tell you so and ask you if you wish to see a food plan that someone of your sex, height and physical activity level should follow. It will show you how much food from each food group to eat in the day. This is a great tool that can help you know how best to spread out your calories. You will notice that it will probably tell you to eat less meat and carbohydrates and more fruits and vegetables that you usually do. Most Americans fill up on those food groups and don’t eat enough fruits and vegetables. Fruits and vegetables are not only low in calories and fat, but provide important vitamins and minerals that we need to have strong immune systems, prevent cancer, and feel better overall. This website also provides information about serving sizes so that you are aware of what counts as a serving.
Regarding fat and sweets. The most effective eating plans are not so restrictive that are you are miserable and feel like all your favorite foods are forbidden. It should allow for you to have snacks throughout the day and the occasional small portion of dessert. Foods with fat in them are not the enemy — it is about what kind of fats you choose. Cook with first cold pressed extra virgin olive oil and canola oil; snack on small portions of almonds; have fish 1-2 times per week, especially wild caught fatty fish like salmon. These good omega-3 fats help us have healthy hearts and some research has even shown prevent cancer, Alzheimer’s disease and diseases of the eye. Healthy fats in your plan help you feel fuller as well.
Weight loss is about a healthy lifestyle more than a temporary weight loss plan. The bottom line is that we know in order to lose weight, we need to either eat less calories or burn up some of the extra fat by exercising. And when you do both, you will lose weight even faster. By avoiding “fad diets” and changing your lifestyle, you will have success. There are some free, good quality diet plans available -- it is important to find out from a reputable source. Look for a plan that had a registered dietitian involved to know that it is designed by a trained professional. NHLBI has a great one at www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Backus Hospital also provides out-patient nutritional counseling and a fun nutrition website at www.backushospital.org/nutrition. With a good sound plan you can be the next biggest loser!
Shannon D’Aquila Haynes is a registered dietitian at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Haynes or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
# posted by ----------------- @ 2:29 PM 
