Chapter 13 - Tulane University€¦ · The Wellness Councils of America Chapter 13 Weight Loss: A Healthy Lifestyle Side Effect ©2006 Wellness Council of America 2 I’ve been on

©2006 Wellness Council of America

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The Wellness Councils of America

Chapter 13 Weight Loss: A Healthy Lifestyle Side Effect

©2006 Wellness Council of America 2

I’ve been on a constant diet for the last two decades. I’ve lost a total of 789 pounds. By all accounts, I should be hanging from a charm bracelet.

Erma Bombeck (1927–1996)



Our Culture Of Consumption

Excessive weight is a problem of

the Westernized world.

Lifestyle trials designed to lower

health risks all produced weight

loss.

We live in a world that encourages

over consumption and discourages

physical activity.


Kelly Brownell of Yale Center for

Eating and Weight Disorders labels

our unhealthy culture a

“toxic environment”



On a percentage basis, dietary fat

consumption has decreased from

45-32% since 1970.

But, on a calorie basis, we eat

MORE fat.

Cheese consumption increased

from 11 to 28 lbs/person/year.



27% of meals are eaten outside

the home.

Food portion sizes have increased.

Soda consumption increased from

34.7 to 44.4 gallons/person/year

since 1987.

Aggressive marketing

Vending machines

Channel one


0

10

20

30

40

50

60

70

1970-74 1975-79 1980-84 1985-89 1990-94 1995-1999

The Number of Larger-Size Portions

Introduced by Fast Food Chains and

Restaurants


Can genetics explain the increase

in body weight?


The increase in obesity in the United

States has occurred in just two or three

decades, with very little change in the

genetic makeup of the U.S. population.

Such a dramatic increase cannot be

due to genetics because the genetic

pool of the entire population cannot

change in 20 years.


On a Diet, Off a Diet

All diets have two things in

common:

– A reduction in the number of calories

that are eaten and

– A lot of media hype

When you go off the diet, the

weight returns.


-35

-30

-25

-20

-15

-10

-5

0

5

Begin End of program 1 year 2 years 3 years 4 years

The solid line shows the typical results of

weight-loss program participants in pounds.

The dotted line would be ideal—lose weight

and keep it off for years.


On a Diet, Off a Diet

When it all boils down, weight loss

is nothing more than balancing

energy from food with energy

expended by the body.

Weight Change =

calories in – calories out


-30

-25

-20

-15

-10

-5

0

5

Diet Only Exercise Only Both

Body Fat Lean Tissue Total Weight

Effects of Diet, Exercise,

and Exercise/Diet Combined


Weight Loss Masters

A group of people who lost an

average of 66 pounds and kept it off

for at least 5 years.


Tips For Long-Term Success:

Eat fewer calories.

– This can be accomplished by reducing the amount

of food you eat and eating foods that are more likely

to promote good health. Most of the masters

switched to low-fat foods and ate less sugar and

sweets and more fruits and vegetables.

Exercise every day.

– Most exercised for an hour a day. If you really want

to keep the weight off, you will have to make

exercise part of your everyday life.

Weigh yourself every week.

– Set a weight limit and don’t exceed that limit.


Tips For Long-Term Success: Cultivate social support.

– Friends, family, and even pets can provide emotional support and encouragement to start and stick with an active, healthy lifestyle.

Commit to doing it. – Make a decision to change your lifestyle. If you have

a good reason to change (a trigger), use it to focus your efforts and solidify your determination.

Find your approach. – Everybody has a slightly different approach. Even

though there were some common characteristics among many of the weight-control masters, others did it their own way. One size does not fit all when it comes to successful weight loss.


How much should you weigh?


Height 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 >290

4'5" 30 33 35 38 40 43 45 48 50 53 55 58 60 63 65 68 70 73

4'6" 29 31 34 36 39 41 43 46 48 51 53 55 58 60 63 65 68 70

4'7" 28 30 33 35 37 40 42 44 46 49 51 53 56 58 60 63 65 67

4'8" 27 29 31 34 36 38 40 43 45 47 49 52 54 56 58 61 63 65

4'9" 26 28 30 32 35 37 39 41 43 45 48 50 52 54 56 58 61 63

4'10" 25 27 29 31 33 36 38 40 42 44 46 48 50 52 54 56 59 61

4'11" 24 26 28 30 32 34 36 38 40 42 44 46 48 50 53 55 57 59

5'0" 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 53 55 57

5'1" 23 25 26 28 30 32 34 36 38 40 42 43 45 47 49 51 53 55

5'2" 22 24 26 27 29 31 33 35 37 38 40 42 44 46 48 49 51 53

5'3" 21 23 25 27 28 30 32 34 35 37 39 41 43 44 46 48 50 51

5'4" 21 22 24 26 27 29 31 33 34 36 38 39 41 43 45 46 48 50

5'5" 20 22 23 25 27 28 30 32 33 35 37 38 40 42 43 45 47 48

5'6" 19 21 23 24 26 27 29 31 32 34 36 37 39 40 42 44 45 47

5'7" 19 20 22 23 25 27 28 30 31 33 34 36 38 39 41 42 44 45

5'8" 18 20 21 23 24 26 27 29 30 32 33 35 36 38 40 41 43 44

5'9" 18 19 21 22 24 25 27 28 30 31 32 34 35 37 38 40 41 43

5'10" 17 19 20 22 23 24 26 27 29 30 32 33 34 36 37 39 40 42

5'11" 17 18 20 21 22 24 25 26 28 29 31 32 33 35 36 38 39 40

6'0" 16 18 19 20 22 23 24 26 27 28 30 31 33 34 35 37 38 39

6'1" 16 17 18 20 21 22 24 25 26 28 29 30 32 33 34 36 37 38

6'2" 15 17 18 19 21 22 23 24 26 27 28 30 31 32 33 35 36 37

6'3" 15 16 17 19 20 21 22 24 25 26 27 29 30 31 32 34 35 36

6'4" 15 16 17 18 19 21 22 23 24 26 27 28 29 30 32 33 34 35

6'5" 14 15 17 18 19 20 21 23 24 25 26 27 28 30 31 32 33 34

6'6" 14 15 16 17 18 20 21 22 23 24 25 27 28 29 30 31 32 34

6'7" 14 15 16 17 18 19 20 21 23 24 25 26 27 28 29 30 32 33

6'8" 13 14 15 16 18 19 20 21 22 23 24 25 26 27 29 30 31 32

6'9" 13 14 15 16 17 18 19 20 21 23 24 25 26 27 28 29 30 31

6'10" 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30


Body Mass Index (BMI)

What is your body mass index? ________

Body Mass Index Categories

<19 Underweight

19–24 Ideal weight, low-risk

25–29 Overweight, moderate-risk

≥ 30 Obese, high-risk


The Life Long

Weight Loss Solution

Eat fewer calories-eat on the defensive

Exercise every day

Weigh yourself often

Cultivate social support

Commit to doing it, get a trigger

Slow and steady wins the race

Healthy emotional state before healthy body weight

Don’t buy bigger clothes


Weight Loss Benefits

of Exercise

Maintain lean body mass, maintain

and increase metabolism.

Lose body fat.

Lose total weight.

Reduce other health risks.


More Weight Loss Tips

Reduce total calories from food

by 500–1,000 calories to lose 1–2

pounds per week.

Reduce dietary fat intake to less

than 30% of your total energy

intake.


Eat on the Defensive Do nothing else while eating; just enjoy your

food. If you habitually watch TV while you eat, you might be tempted to eat each time you turn on the TV.

Stop eating when you are full. When you eat out, you don’t have to try to get your money’s worth just because you are eating out. Take some home in a doggy bag.

Don’t eat everything on your plate (even though your mother told you to). The last thing most of us need is to load a plate with food and eat everything on it.


Eat on the Defensive When eating out, chose smaller portions or

share your meal with someone. A couple of appetizers are just about as much food as an entrée.

Don’t bring problem foods home. Out of sight, out of mind.

You don’t have to have dessert at every meal. If you do need a dessert, have a small serving or some fruit.

When you are done eating dinner, remove the serving dishes from the table so you aren’t tempted to keep eating.


Set a Weight Loss Goal

Use the BMI table or actual

measures of your body fat to set

a reasonable, attainable goal.

Something you can attain in just

a few months.

Plan on no more than 2-3 pounds

per week.


Points to Remember Weight loss and healthy weight maintenance

are side effects of a healthy lifestyle. Adopt a healthy lifestyle and you will be more likely to have a healthy weight.

American culture and aggressive food marketing make attaining a healthy weight hard to do. You must control the size of your food portions and the amount of food you eat. Don’t leave this job to the food industry.

Good nutrition and physical activity behaviors are the keys to healthy weight. Stop the healthy behaviors and your weight will return to prior levels.


More Points to Remember

Learn wisdom from the wise; live like the weight control masters.

Low-carbohydrate diets, as well as other kinds of diets, can help you reduce the number of calories you eat, but don’t go on a diet just to later go off a diet. Change your lifestyle.

Recognize the triggers that make you want to eat and plan ways to deal with those triggers.

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Chapter 13 - Tulane University€¦ · The Wellness Councils of America Chapter 13 Weight Loss: A Healthy Lifestyle Side Effect ©2006 Wellness Council of America 2 I’ve been on