Obesity (Weight Loss) (cont.)
What is the role of diet in the treatment of obesity?
The first goal of dieting is to stop further weight gain. The next goal is to
establish realistic weight loss goals. While the ideal weight corresponds to a BMI of 20-25,
this is difficult to achieve for many people. Thus success is higher when a goal
is set to lose 10% to 15% of baseline weight as opposed to 20% to 30% or greater.
It is also important to remember that any weight reduction in an obese person
would result in health benefits.
One effective way to lose weight is to eat fewer calories. One pound is equal
to 3500 calories. In other words, you have to burn 3500 more calories than you
consume to lose one pound. Most adults need between 1200- 2800
calories/day, depending on body size and activity level to meet the body's
energy needs.
If you skip that bowl of ice cream, then you will be one-seventh of the way
to losing that pound! Losing one pound per week is a safe and reasonable way
to target off extra pounds. The higher the initial weight of a person, the
more quickly he/she will achieve weight loss. This is because for every
one kilogram (2.2 pounds) of body weight, approximately 22 calories are required
to maintain that weight. So for a woman weighing 100 kilograms (220 pounds), he
or she would require about 2200 calories a day to maintain his or her weight,
while a person weighing 60 kilograms (132 pounds) would require only about 1320
calories. If both ate a calorie-restricted diet of 1200 calories per day, the
heavier person would loose weight faster. Age also is a factor in calorie
expenditure. Metabolic rate tends to slow as we age, so the older a person is,
the harder it is to lose weight.
There is controversy in regard to carbohydrates and weight loss. When
carbohydrates are restricted, people often experience rapid initial weight loss
within the first two weeks. This weight loss is due mainly to fluid loss. When
carbohydrates are added back to the diet, weight gain often occurs, simply due
to a regain of the fluid.
General diet guidelines for achieving and (just as importantly) maintaining a
healthy weight:
- A safe and effective long-term weight reduction and maintenance diet has
to contain balanced, nutritious foods to avoid vitamin deficiencies and other
diseases of malnutrition.
- Eat more nutritious foods that have "low energy density." Low energy
dense foods contain relatively few calories per unit weight (fewer calories in a
large amount of food). Examples of low energy dense foods include vegetables,
fruits, lean meat, fish, grains, and beans. For example, you can eat a large
volume of celery or carrots without taking in many calories.
- Eat less "energy dense foods." Energy dense foods are high in fats and
simple sugars. They generally have a high calorie value in a small amount of
food. The United States government currently recommends that a healthy diet
should have less than 30% fat. Fat contains twice as many calories per unit
weight than protein or carbohydrates. Examples of high-energy dense foods
include red meat, egg yolks, fried foods, high fat/sugar fast foods, sweets,
pastries, butter, and high fat salad dressings. Also cut down on foods that
provide calories but very little nutrition, such as alcohol, non-diet soft
drinks, and many packaged high-calorie snack foods.
- About 55% of calories in the diet should be from complex carbohydrates.
Eat more complex carbohydrates such as brown rice, whole-grain bread, fruits and
vegetables. Avoid simple carbohydrates such as table sugars, sweets, doughnuts,
cakes, and muffins. Cut down on non-diet soft drinks, these sugary soft drinks
are loaded with simple carbohydrates and calories. Simple carbohydrates cause
excessive insulin release by the pancreas, and insulin promotes growth of fat
tissue.
- Educate yourself in reading food labels and estimating calories and serving
sizes.
- Consult your doctor before starting any dietary changes. You doctor should
prescribe the amount of daily calories in your diet.
Next: What is the role of medication in the treatment of obesity? »
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