Intentional weight loss
Alternative names:
dieting; weight loss (intentional)
Information:
DEFINITION
The process of consciously making and executing a plan whose goal is the reduction of total body fat combined with a loss in total body weight. This involves a nutritionally balanced low-calorie diet combined with increased physical activity and behavior modification to alter eating behaviors.
DETERMINING DESIRABLE BODY WEIGHT
"Overweight" or "obese" are the terms that are used to describe excess body weight. These do not have the same meaning. Overweight can mean being very heavy in weight but not necessarily having a large amount of body fat. Obese refers to a large amount of fat, no matter what the actual body weight is. Overweight may mean more muscle, which is due to more lean body tissue. People can be obese and weigh an appropriate amount for their height because a large percentage of their weight is from fat. An athletic person can weigh more than is recommended based on desirable body weight calculations, but would not be considered obese because most of the weight is from muscle and not from fat.
The percentage of body fat can be determined by a registered dietitian or an exercise physiologist. The following information is helpful in determining recommendations of a range of body fat. The average adult woman in the United States has approximately 22 to 25% body fat. Adult men in the United States average 17 to 19% body fat.
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, 5 pounds for each additional inch; using this formula, the desirable body weight can be calculated.
- Men: 106 pounds of body weight for the first 5 feet of height, 6 pounds for each additional inch.
- For a small body frame, 10% should be subtracted; for a large frame, 10% should be added.
WEIGHT LOSS
Unintentional weight loss can be a symptom of various disorders, or can occur because a person is not aware that they have increased their exercise or decreased their food intake. Intentional weight loss is a deliberate attempt to lose weight. There are many programs advertised to help lose weight. However, it has been proven that the only means that are effective for long-term weight loss include a combination of consuming fewer calories than are used, increasing physical activity, and (often) behavior modification to help control eating habits. Once the weight is lost, these habits are modified slightly for weight maintenance.
CALORIES FOR WEIGHT MAINTENANCE
To maintain one's weight, the following formula can be used:- 10 Calories per pound of desirable body weight if the person is sedentary or if they are very obese.
- 13 Calories per pound of desirable body weight for low activity level, or after the age of 55 years.
- 15 Calories per pound of desirable body weight for moderate activity.
- 18 Calories per pound of desirable body weight for strenuous activity.
For example, a person with low activity that weighs 150 pounds would maintain their weight if they consumed 1950 Calories. A decrease in food intake or an increase in activity would cause the person to lose weight.
Activity levels:- Strenuous activity: Participation in vigorous physical activity for 60 minutes or more at least 4 to 5 days per week.
- Moderate activity: Participation in physical activity like swimming, jogging, or fast walking, 30 to 60 minutes each time.
- Low activity: No planned, regular physical activity; occasional weekend or weekly activity is the only type of physical activity (like golf or recreational tennis).
WEIGHT LOSS TIPS
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. This can be done by reducing the daily intake by 500 Calories per day; 500 x 7 days will provide a deficit of 3,500 Calories per week. To lose 2 pounds per week, a deficit of 1,000 Calories per day is required.
Physical activity also contributes significantly; the deficit of 500 to 1,000 Calories can come from a combination of physical activity and reduced intake on a daily basis. Therefore, it does not need to be a total food deprivation. The lowest intake per day recommended for females 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 males 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.
A key to weight maintenance and weight loss is to increase daily activity.
Adjust food intake gradually for lifetime changes. Reduce fat intake on a daily basis, and reduce intake of other high-calorie foods.
Change habits that focus on food.- Increase knowledge of the calorie content of foods and of calorie expenditure of various physical activities.
SUMMARY OF RECOMMENDATIONS FOR WEIGHT LOSS
For weight loss to be successful, following is a summary of basic guidelines:- Aerobic physical activity will assist in increasing muscle tissue and also in burning calories.
- 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.
- For a 1 or 2 pound weight loss per week, a daily intake of 500 to 1,000 Calories less than the usual food intake will assist with safe weight loss.
RESOURCES
A registered dietitian is an excellent resource for individualized weight loss. The registered dietitian can provide information on classes and programs available in the community.
Consumer brochures can be obtained from the Federal Trade Commission on evaluation of commercial weight loss programs.
See the Metropolitan Life Insurance Company height and weight tables.
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 on.
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.
These are ways to decide whether to use a diet or not. If there is no nutritionally or medically reliable information provided, and if there are no statistics to back the claims, then it is not a good diet to consider.
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The information provided herein should not be used for diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Copyright 2000 adam.com, Inc. Any duplication or distribution of the information contained herein is strictly prohibited.
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