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Weight Management Guidelines
Achieving a healthy weight is a key factor for lifelong health.
Even a weight loss of 10-15 pounds can make a big difference in health
benefits such as lowering improving blood fat and cholesterol levels,
blood pressure, and risk of diabetes.
Weight loss guidelines.
The goal for weight loss is achieved by expending more energy (physical activity) than
you take in
(eat). You are more likely to be successful in permanent weight loss if
you do both, eat less and become more physically active. Here are a few
principles to consider in weight loss.
- Set a realistic, short term goal, usually 10-15 pounds.
- Aim to lose 1/2 to 1 pound per week.
- Watch serving sizes, keep them small and resist seconds.
- Emphasize low caloric density foods: fresh fruits, salads, and
vegetables. Eat lots of these.
- Limit high calorie foods: fatty meats, sauces, desserts, and fried
foods.
- Limit high glycemic index foods: white bread, pastry, refined foods,
snacks, French fries, soda pop, and sweets.
- Choose whole grains: whole-wheat bread, brown rice, etc.
- Limit alcohol. It's high in calories and lowers resistance.
- Use visible fats moderately. Vegetable oils are preferable to solid
or animal fats. A low calorie margarine may be helpful.
- Keep active. Aim for 30-60 minutes of moderate activity daily. Start
at an easy level. Progress to 30-60 minutes a day. You can break this
into 15 or 30 minute sessions if you prefer.
- Enlist the support of family and friends. Join a support group or
weight loss class for added support and guidance.
- Limit eating out. Don't eat all they serve. Take some home for the
next day. Choose low calorie options.
Physical activity has many benefits to the heart even without
weight loss. It is especially helpful in raising HDL cholesterol which is
protective to the heart. Persons with high cholesterol levels, but who are
active, can cut their risk of dying from a heart problem nearly in half
even if their cholesterol doesn't go down (Steven Blair, JAMA Jul
17, 1996).
Tips for increasing physical activity. Here are some
practical suggestions for ways
to increase your activity level in your daily life:
- Walk more -- to the store, to the train or bus, take the longer,
scenic route, walk at noon at work, walk the dog
- Exercise at home while watching the television
- Go dancing
- Join an exercise class that meets regularly
- Bike to the store or work when you can
- Walk after work for 30 minutes before coming home (maybe the traffic
will be better then)
- Take the stairs instead of elevators or escalators
- Work in the garden, mow your lawn, rake the leaves
- Take a walk with your children, if they're young, use a stroller
- If in a wheelchair, wheel yourself for part of every day
Exercise calories. Here is a list of moderate activities and the
number of calories you burn per hour (based on a person weighing about 175
pounds).
| Activity |
Calories
Burned
per Hour |
| Walking, 20
min/mile pace |
276 |
| Walking, 17
min/mile pace |
317 |
| Walking 15
min/mile pace |
418 |
| Golf, carrying
clubs |
359 |
| Volleyball,
social playing |
376 |
| Bicycle riding,
10-11 mph |
501 |
| Yard work:
mowing, raking, hoeing, spading |
376 |
| Active dancing,
continuous |
459 |
| Running, 12
min/mile pace |
727 |
| Swimming,
moderate pace |
334 |
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Amererican College of Sport's Medicine,
Exercise Guidelines, 2000 |
References
American College of Sports Medicine, Guidelines for Exercise Testing
and Prescription, "Weight Management", 6th Edition, Lippincott
Williams, & Wilkins, 2000
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