Weight management means keeping your body weight at a healthy
Regular exercise and a healthy diet are crucial when it comes to
controlling your weight. A weight management plan depends on
whether you are overweight or underweight.
An easy way to determine your own desirable body weight is to
use the following formula:
Women: 100 pounds for the first 5 feet of height plus 5 pounds
for each additional inch.
Men: 106 pounds of body weight for the first 5 feet of height
plus 6 pounds for each additional inch.
For a small body frame, 10% should be subtracted. For a large
frame, 10% should be added.
Body fat and body mass measurements are used to determine
whether a person is under- or overweight. A registered dietitian
or exercise physiologist can help you calculate your body fat.
The recommended amount of body fat differs for men and women.
The recommended amount of body fat is 20 - 21%. The average
American woman has approximately 22 - 25% body fat. A woman with
more than 30% body fat is considered obese.
·The recommended amount of body fat is 13 - 17%. The average
American man has approximately 17 - 19% body fat. A man with 25%
body fat or higher is considered obese.
Body mass index (BMI) is an indirect measurement of your body
composition. It takes into consideration both your weight and
height. BMI helps determine your risk for certain diseases,
including diabetes and hypertension.
It is important to note that the terms "overweight" and
"obesity" do NOT mean the same thing.
Weight management for people who have been overweight involves
continued physical activity and monitoring the amount of food
Anorexia nervosa and bulimia are eating disorders associated
with a negative body image. Anorexia nervosa is a disorder in
which people extremely limit their food intake. This results in
dangerously quick weight loss, to the point of starvation. This
disorder is most commonly found in adolescent females, but may
also occur in males, children, and adults.
Bulimia is binge eating followed by self-induced vomiting. It's
often associated with anorexia nervosa. Many people with bulimia
don't lose a lot of weight, and may not get medical attention
until they seek help.
Excessive intentional weight loss can cause a person to be
dangerously underweight. To maintain their weight, people with
eating disorders must eat enough food to prevent them from
losing the weight they have gained.
CALORIES FOR WEIGHT MAINTENANCE
To maintain your weight, you can use the following formula:10
calories per pound of desirable body weight if you are sedentary
or very obese , 13 calories per pound of desirable body weight
if your activity level is low, or if you are over age 55, 15
calories per pound of desirable body weight if you regularly do
moderate activity ,18 calories per pound of desirable body
weight if you regularly do strenuous activity .
Activity levels: Low activity: No planned, regular physical
activity; occasional weekend or weekly activity (such as golf or
recreational tennis) is the only type of physical activity
Moderate activity: Participating in physical activities such as
swimming, jogging, or fast walking for 30 - 60 minutes at a time
Strenuous activity: Participating in vigorous physical activity
for 60 minutes or more at least 4 - 5 days per week
A BALANCED DIET : Do not eat meat more than once a day. Eat fish
and poultry more often than red or processed meats because they
are less fattening. Avoid frying food. Fried food absorbs the
fats from the cooking oils, increasing your dietary fat intake.
Instead, bake or broil food. If you do fry, use polyunsaturated
oils, such as corn oil. Cut down on your salt intake. Limit
table salt, or flavor intensifiers that contain salt, such as
monosodium glutamate (MSG). Include adequate fiber in your diet.
Fiber is found in green leafy vegetables, fruit, beans, bran
flakes, nuts, root vegetables, and whole-grain foods. Do not eat
more than 4 eggs per week. Although they are a good source of
protein, and they're low in saturated fat, eggs are very high in
cholesterol. Choose fresh fruit for dessert, rather than
cookies, cake, or pudding. Eat a well-balanced diet. Too much of
anything -- calories or a particular type of food -- has its
drawbacks. Follow the recommendations of the food guide pyramid.
RECOMMENDATIONS FOR WEIGHT MANAGEMENT
To successfully manage your weight, follow these basic
guidelines:Eat a healthy, well-balanced diet. Balance physical
activity with diet to maintain your desired weight. Aerobic
exercise will help increase muscle tissue and burn calories.
Gradually adjust your eating habits to encourage a permanent
lifestyle change. You may need counseling and behavior
modification to change your diet. Avoid alcohol, or drink in
A registered dietitian is an excellent resource for
individualized weight management. The registered dietitian can
provide information on classes and programs available in your
The Federal Trade Commission offers consumer brochures that
evaluate commercial weight management programs