Weight Management

Weight management is a process of adopting healthy lifestyle to remain healthy and maintain healthy body weight based on a person’s age, height, and sex. If you want to live a healthy lifestyle you have to eat healthy foods and exercise daily.

Dieting

Weight management includes the set of practices and behaviors that are important to keep your weight at a healthful level. It is also known as “dieting,” because it includes the treatment of obese or overweight people and regulation of food intake.

Nutritional Disorder

People diagnosed with eating disorders that are not obese or overweight still need to practice weight management. Some health care professionals use the term “nutritional disorders” to cover all disorders related to weight.

Obesity

The term “weight management” also reflects a change in thinking about treatment of obesity and overweight during the past 20 years. Before 1980, treatment of overweight people focused on weight loss, with the goal of helping the patient reach an “ideal weight” as defined by standard life insurance height-weight charts.

In recent years, however, researchers have discovered that most of the negative health consequences of obesity are improved or controlled by a relatively modest weight loss, perhaps as little as 10% of the patient’s body weight. It is not necessary for the person to reach the “ideal” weight to benefit from weight management. Some nutritionists refer to this treatment goal as the “10% solution.” Secondly, the fact that most obese people who lose large amounts of weight from reduced-calorie diets regain it within five years has led nutrition experts to emphasize weight management rather than weight loss as an appropriate outcome of treatment.

Why Is a Healthy Weight Important?

Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life.

Weight Management Tips

Some tips to maintain your weight are as follows:

· Cut down on portions

Portion your meals in a calorie-conscious manner. One quarter of your plate should comprise a palm-size portion of lean protein, such as salmon or chicken breast; another quarter should comprise a fist-size portion of unrefined grain, such as brown rice; and one-half of your plate should be filled with a variety of colorful vegetables.

If you are still hungry after eating your meal, try waiting about 20 minutes to allow your food to digest. If you are still hungry, eat a tossed salad, extra vegetables, or a small piece of fruit.

· Do not skip meals

Eating three meals a day plus snacks is essential in weight management. Don’t forget breakfast! Eating breakfast in the morning jump-starts your metabolism. Remember that food is your body’s fuel: without it, your body cannot work as efficiently.

· Front-load your calories

Eat the majority of your calories in the first half of your day. Enjoy portion-controlled snacks during the day to keep hunger under control at night. After all, you’re generally most active during the day. Choose lighter dinners to coincide with evenings when you are less active.

· Double up on fiber

Most women do not receive the 25-30 grams of fiber recommended each day. To help you boost your fiber intake, choose whole-grain, high-fiber breads and cereals; choose whole-wheat pasta and rice instead of white; and include more dried beans in your meals. Fiber helps fill you up faster, which can cause you to eat less and curb hunger. Most importantly, soluble fiber can help lower your cholesterol.

Good Food Sources of Fiber

Insoluble Fiber: whole-wheat products like breads, pastas, cereals, wheat and corn bran, the skins of fruit and root vegetables, and most vegetables (like broccoli, potatoes and green beans).

Soluble Fiber: oats, oat bran, barley, psyllium, legumes like dried beans and split peas, most fruits and vegetables.

· Exercise daily

Participate in physical activity daily as recommended by your physician or exercise physiologist.

· Fruits and Vegetables

You should include 5 servings of fruits and vegetables every day. Many fruits and vegetables are low in calories and are also packed with fiber, vitamins, and minerals, and water. Adequate intake of fruits and vegetables can help you control your weight. It may also reduce your risk of cancer and other diseases.

The fiber and water in fruits and vegetables helps fill you up. Including more fruits and vegetables in your diet can lower the calories and fat in your diet without leaving you feeling hungry.

ü Limit fruit juices to one 8-ounce (0.24 liter) cup or less per day. Whole fruits and vegetables are a better choice than juices because juices do not have the fiber to help fill you up.

ü Divide your dinner plate. Fill half your plate with fruits and vegetables. Fill the other half with whole grains and meat.

ü Replace half of the cheese in your omelets with spinach, onions, tomatoes, or mushrooms. Replace 2 ounces (56 grams) of cheese and 2 ounces (56 grams) of meat in your sandwiches with lettuce, tomato, cucumbers, or onions.

You can reduce your portion of rice or pasta by stirring in broccoli, chopped bell pepper, cooked squash or other vegetables. Many stores now sell “rice” cauliflower and broccoli that can be used along with or in place of rice to increase your vegetable intake. Use frozen vegetables if you do not have fresh ones. People who are on a low sodium diet may need to limit their intake of canned vegetables.

· Drink plenty of water

Include 6 to 8 glasses of fluid each day. It’ll help keep you adequately hydrated and often helps prevent overeating.

Quick Tips to Maintain your Weight

v Limit snacks that do not have any nutritional benefits, such as cookies, cakes, chips, or candy.

v Make sure you are drinking enough water, at least 8 cups (2 liters) per day. Limit sugar-sweetened beverages such as sodas and sweet teas.

The only successful way to reach and maintain a healthy weight is to find what works for you.