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Underweight: A Heavy Concern. Today's Dietitian magazine, the leading news source for dietitians and nutritionists, covering topics such as diabetes management, long-term care, new products and technologies, career strategies, nutrition research updates, supplements, culinary arts, food allergies, fitness, sports medicine, and much more.
Sep 29, 2021 · People typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight. For better health and a longer life span, exercise is more important ...
- Overview
- Weight management strategies
- Nutrition tips
- Lifestyle tips
- Seeking additional support
- Summary
Sustainable weight management involves following a balanced diet, regularly exercising, and engaging in stress-reducing techniques. Certain strategies can help a person lose weight.
A healthy, balanced diet includes eating a variety of fruits, vegetables, and whole grains alongside healthy fats and protein sources. Regular exercise entails at least 150 minutes of moderate-intensity activity per week.
If a person’s goal is weight loss, certain strategies may also help, such as setting realistic goals and recognizing their attainment with nonfood rewards.
Learn more about weight management, nutrition information, and lifestyle tips.
If a person has overweight or obesity, the Centers for Disease Control and Prevention (CDC) recommend a gradual, steady weight loss of about 1–2 pounds per week. This is more likely to help prevent the lost weight from returning than quick weight loss.
The following strategies may help a person on their weight loss journey.
The National Institutes for Health (NIH) advises people to manage their portion sizes. The following tips may help with weight loss:
•eating a variety of fruits, vegetables, and whole grains
•including foods high in protein
•consuming nonfat and low fat dairy products
•including healthy fats
An eating plan for weight loss also excludes or limits the following dietary elements:
Exercise
According to the CDC, people should get at least 150 minutes of moderate exercise per week. Moderate intensity refers to activities that cause someone to breathe harder and make their heart beat faster, but it does not overwork them. An example is brisk walking. If an individual is new to exercise, they should check with a doctor before starting a new exercise plan. This is particularly important if they have diabetes, high blood pressure, or a heart condition.
Stress management
Managing stress can help a person lose weight. A 2018 clinical trial evaluated the effects of an 8-week stress management program on weight loss. The stress-reducing interventions included: •diaphragmatic breathing, which is breathing from the belly •progressive muscle relaxation, which is tightening and relaxing muscle groups, one at a time •guided visualization, which involves imagining scenes or events that promote relaxation These interventions had an association with a reduction in body mass index and lower levels of anxiety and depression.
A person may also consider asking a doctor for resource suggestions that could help with weight management.
This may entail referrals to a dietician and a community weight loss program. Such a program may help someone adhere to a suitable eating plan and exercise regimen, as well as track progress.
Developing a network of support sources that may include family members, friends, and local or online weight loss groups is also beneficial. This can provide encouragement, empathy, and motivation.
Learn 10 tips for successful weight loss.
Components of weight management involve following a healthy eating plan that includes plenty of fruits, vegetables, whole grains, and regular exercise, such as brisk walking. It also entails engaging in stress-reduction techniques, such as diaphragmatic breathing.
Management strategies include making a commitment to lose weight, evaluating factors that promote weight gain, and setting realistic goals.
The weight control evidence is stronger for whole grains than it is for fruits and vegetables. (20–22) The most recent support comes from the Harvard School of Public Health diet and lifestyle change study: People who increased their intake of whole grains, whole fruits (not fruit juice), and vegetables over the course of the 20-year study gained less weight-0.4, 0.5, and 0.2 pounds less ...
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People also ask
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Calculating a Healthy Weight. The definitions of overweight and obesity are based on body mass index, or BMI. BMI is based on your height and weight. Overweight for adults is a BMI between 25 and 29.9. Obesity is a BMI of 30 or greater. NIH has a tool to help you calculate your BMI. “BMI is quick and easy to obtain, but it’s not perfect ...
Jun 26, 2023 · The study found that those who did time-restricted eating lost, on average, about 10 pounds more than those in the control group, while those who counted their calories lost about 12 pounds more.
Today’s Dietitian Vol. 22, No. 7, P. 30. An Examination of the Clinical Trials That Have Spawned Successful Strategies for People With and Without Diabetes. Consumers are led to believe that the monumental challenge of weight control is shedding those unwanted pounds, and once they reach their ideal weight, keeping lost pounds off is a no ...
