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BALANCING THE EMOTIONAL, INTELLECTUAL, OCCUPATIONAL, SOCIAL & PHYSICAL COMPONENTS OF HEALTH
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Manage Your Weight

Regular exercise and a healthy diet are crucial when it comes to controlling your weight. A weight management plan depends on whether you are overweight or underweight.

What is your desirable body weight?

An easy way to determine your own desirable body weight is to use the following formula:

  • Women: 100 pounds for the first 5 feet of height plus 5 pounds for each additional inch.
    For example, if you’re 5 feet 6 inches, your ideal weight is 130 lbs (100 + 30).
  • Men: 106 pounds of body weight for the first 5 feet of height plus 6 pounds for each additional inch.
    For example, if you’re 5 feet 10 inches, your ideal weight is 166 lbs (106 + 60).
  • Final adjustment: For a small body frame, 10% should be subtracted. For a large frame, 10% should be added.

Determine whether you are over/under weight

Body fat and body mass measurements are used to determine whether a person is underweight or overweight.

A registered dietitian, exercise physiologist, or personal trainer can help you calculate your lean (muscle) mass and body fat using calipers. The recommended amount of body fat differs for men and women.

Body mass index (BMI) is an indirect measurement of your body composition. It takes into consideration both your weight and height. BMI helps determine your risk for certain diseases, including diabetes and hypertension. Calculate your BMI here.

The terms “overweight” and “obesity” do NOT mean the same thing. Obesity is a term used to describe body weight that is much greater than what is considered healthy. If you are obese, you have a much higher amount of body fat than is healthy or desirable.

Weight management for people who have been overweight involves continued physical activity and monitoring the amount of food eaten.

Losing Weight (for those overweight)

Although there are many programs advertised to help you lose weight, the only proven long-term and safe method is to burn more calories than you consume.

This is achieved either by reducing the caloric intake (eat less food or healthier food) or by increasing the energy expenditure (exercise more). 

One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume approximately 3,500 fewer calories per week.

If this seems impossible, remember that physical activity also contributes significantly to weight loss. The deficit of 500 to 1,000 calories can come from a combination of increased physical activity and reduced intake on a daily basis.You don't need to experience significant food deprivation.

The lowest intake per day recommended for women is 1,200 calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day.

The lowest level recommended for men is 1,500 calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised program.

Tips for preventing weight gain:

  • Avoid foods that are high in fat and sugar.
  • Reduce how much alcohol you drink.
  • Avoid stress, frustration, and boredom.
  • If you are depressed, seek medical treatment.

Avoid a sedentary lifestyle by increasing your activity level:

  • Perform aerobic exercise for at least 30 minutes a day, 3 times a week.
  • Increase physical activity by walking rather than driving.
  • Climb stairs rather than using an elevator or escalator.
  • Always talk to your health care provider before starting an exercise program.

Avoid Fad Diets

A fad diet is one that makes unrealistic promises. Most fad diets are very low in carbohydrates and in calories, causing fluid loss from the body, which indicates a loss of weight on the scale. Once the body gets rehydrated with water, the weight will come right back.
Evaluation of a fad diet:

  • Is the diet medically and nutritionally safe? Get an opinion from a physician and a registered dietitian.
  • Red flags for fad diets include: overemphasis on a specific food group or groups, limited food choices, and a "calories do not count" approach.

Basic guidelines for successful weight loss

  • Aerobic physical activity will assist in increasing muscle tissue which will burn more calories. You should plan on 20-minute sessions at least 3 times per week.
  • Gradual changes in eating habits will help encourage a permanent lifestyle change.
  • A slow weight loss of 1 or 2 pounds a week—until the desirable body weight is reached—is best.

Gaining Weight (for those underweight)

Anorexia nervosa, bulimia, and binge eating are eating disorders associated with a negative body image. Excessive intentional weight loss can cause a person to be dangerously underweight. To maintain their weight, people with eating disorders must eat enough food to prevent them from losing the weight they have gained. Contact your doctor if you think you may have an eating disorder.

Calories for Weight Maintenance

To maintain your weight, you can use the following formula:

  • 10 calories per pound of desirable body weight if you are sedentary or very obese
  • 13 calories per pound of desirable body weight if your activity level is low, or if you are over age 55
  • 15 calories per pound of desirable body weight if you regularly do moderate activity
  • 18 calories per pound of desirable body weight if you regularly do strenuous activity

Recommendations

To successfully manage your weight, follow these basic guidelines:

  • Eat a healthy, well-balanced diet.
  • Balance physical activity with diet to maintain your desired weight. Aerobic exercise will help increase muscle tissue and burn calories.
  • Gradually adjust your eating habits to encourage a permanent lifestyle change. You may need counseling and behavior modification to change your diet.
  • Avoid alcohol, or drink in moderation.

Resources & Tools