|
|
 |
Medical treatments such as weight-loss drugs and surgery are not a substitute for proper eating and exercising habits. They must be used together with a diet, physical activity, and behavior program.
This weight-loss guide provides information to help you make healthy eating, exercising, and behavioral habits part of your everyday routine, so that you can reach and maintain a healthy lifestyle.
|
|
|
|
|
|
:: What is obesity?
Obesity is defined as a body fat percentage greater than 25% in men and greater than 30% in women. The normal body fat percentage for men ranges from 18% to 25% and for women ranges from 25% to 30%. Obesity occurs when you consume more calories than your body can use. It stores the excess calories as fat, and this leads to obesity.
Determining if you have excess body fat can be done by several methods. These methods may be complex, expensive, or impractical such as measuring body density using underwater body weight, dual x-ray absorpiometry (DEXA), or measuring skin-fold thickness.
Therefore the method of choice for most doctors for measuring a person's excess body fat is Body Mass Index (BMI)  measurement. BMI is calculated by dividing a person's weight in kilograms (kg) by their height in squared meters (BMI = kg/m2).
A healthy BMI for both men and women is between 18.5 and 25. Those with a BMI below 18.5 are underweight. Those with a BMI of 25 to 29 are overweight. Those with a BMI of 30 or higher are obese.
Use our BMI calculator to find out your BMI. You can also use the BMI table if you prefer.
Your ideal body weight is based on your height and the ideal BMI (Body Mass Index), which is 21.9 to 22.4 for men, and 21.3 to 22.1 for women. Find it using our Ideal Body Weight calculator
back to top
|
:: What causes obesity?
Obesity occurs when a person consumes more calories than their body can use. However, the underlying causes of obesity are thought to be more complex. Genetic, environmental, socio-economical, psychological, and medical factors may all contribute in varying degrees to developing obesity.
Genetic Factors: The role of genetics in the development of obesity varies from person to person. Genes have been found to play a significant role in the regulation of body weight. Studies have shown that the fat distribution of individuals who were adopted correlate more closely with their biological parents rather than their adopted parents, suggesting that the genetic influence may be more significant then a common diet and lifestyle plan. Being overweight as a child and/or having a family history of obesity increases your risk of becoming obese.
Environmental Factors: Lifestyle changes have contributed to the rise of obesity around the world in developed countries. These changes include the increased availability of food, increased intake of high fat foods, decreased consumption of fruits and vegetables and reduced physical activity.
- Diet: The American culture tends to eat high-fat foods, and put taste and convenience ahead of nutrition. Many people are unable to eat a diet with the appropriate calories to simply maintain their weight. So much high-calorie, high-fat food is available that inevitably many people consume more calories than their body requires and those excess calories end up being stored as fat. While dietary fat is an important component of a balanced diet, you must especially monitor your fat intake because fat provides twice the number of calories per gram of weight as carbohydrates and protein.
- Physical Activity: Most Americans do not get enough physical activity. Low levels of physical activity can lead to weight gain. If you don't burn off the calories you consume through your normal daily activities, they will be stored in your body as fat. Fortunately, even moderate amounts of non-strenuous activity can reduce the risk of developing many serious diseases.
Unlike genetic factors, environmental factors can be changed. Changing eating habits and increasing levels of activity are techniques to aid in weight loss.
Socioeconomic Status: Studies have shown that socioeconomic status is related to the incidence of obesity. People with a greater risk of developing obesity include the following: Mexican-American and African-American women, individuals, especially women, of lower socioeconomic class and individuals who do not have a high school education.
Psychological Factors: Overweight people do not suffer from psychological disorders any more often than healthy people. But overweight people are more likely to binge eat. These overeating episodes may be triggered by sadness, boredom or anger leading to compulsive, uncontrolled eating. People with the most severe binge eating problems may also have symptoms of depression and low self-esteem. Binge eating makes it more difficult to lose weight.
Medical Factors: Various medical conditions may cause obesity, including the following: pregnancy, under active thyroid, Cushing's syndrome, Prader-Willi-Syndrome, neurological disorders such as tumors or infections of the brain. Certain medications including corticosteroids (prednisone, dexamethasone, etc.), some antidepressants, benzodiazepines (alprazolam, diazepam, etc), lithium, and anti-psychotics may cause weight gain.
back to top
|
:: How common is obesity?
The prevalence of being overweight and obese in adults in the US has increased markedly during the last decade. Results of the National Health and Nutrition Examination Survey (NHANES) 1999–2000 indicate that an estimated 64 percent of US adults are either overweight or obese, defined as having a body mass index (BMI) of 25 or more.
back to top
|
:: What are the health risks of being obese?
Excess weight has been proven to substantially raise the risk of developing many medical problems and suffering from premature death.
Research shows that 70% of people who are considerably overweight develop at least one other related health problem. Common chronic diseases associated with obesity include the following: cardiovascular diseases such as hypertension, stroke, heart attack, and heart failure, high cholesterol, type 2 (non-insulin dependent) diabetes, gallbladder disease, osteoarthritis, gout, sleep apnea and respiratory problems, poor female reproductive health (such as menstrual irregularities, infertility, irregular ovulation), and endometrial, breast, prostate, and colon cancers.
Obesity has also been linked to psychological problems such as poor self-esteem, loneliness, depression and excessive overeating.
Keep in mind that these health risks increase even more as an individual's obesity increases. But, the good news is that losing as little as 5 to 10% of your body weight can lower your risks of developing these and other health conditions.
back to top
|
:: What are the current treatment options for obesity?
Current treatments for the management of obesity include diet therapy, changes in physical activity, behavioral therapy, drug therapy, surgery and a combination of these.
Your initial goal of weight loss therapy should be to decrease body weight by about 5 to 10%. Once you meet this goal, then further weight loss can be attempted.
This weight loss will not occur overnight, a reasonable timeline for this reduction is at least 6 months. By the time you lose the weight, new eating, exercising and behavioral habits should be part of your routine, helping you maintain your healthy weight.
Diet Therapy
A reduced fat and low calorie diet is effective means to reduce weight. Reducing your caloric intake by 500 calories per day can help most people lose up to one pound per week.
Eating meals with the proper balance of protein, carbohydrate and fat that include fruits and vegetables with appropriate portions can be both satisfying and healthy.
Crash diets should be avoided. It is important to develop a menu of meals and eating options that you can maintain for the long run. Your doctor can provide you with dietary guidelines or refer you to a dietician for further help. Dietary guidelines will differ for each person depending on height, weight, health conditions, and desired amount of weight loss.
Physical Activity
Increasing physical activity makes your body use more calories. Therefore, with a combination of reducing your caloric intake and increasing you calories burned, you can achieve the best weight loss results.
Some people must increase their level of physical activity with caution. Please consult your doctor before starting or increasing your physical activity.
Behavioral Therapy
Behavior therapy’s purpose is to change your diet and physical activity habits to new behaviors that help you lose weight. These new behaviors can include:
- Keeping a daily journal to record your food intake and amount of physical activity.
- Identifying high-risk situations (for example going grocery shopping on an empty stomach) and consciously avoiding them.
- Changing unrealistic goals and false beliefs about weight loss and body image to realistic and positive ones.
- Joining a support group that can encourage weight loss in a positive and
motivating manner.
Drug Therapy
Current prescription medications approved by the FDA for treating obesity belong to one of three classes: (Click on the drug name for detailed information)
- Noradrenergic sympathomimetic agents such as Phentermine
(Adipex,
Ionamin),
Phendimetrazine
(Bontril),
benzphetamine (Didrex),
diethylpropion (Tenuate)
stimulate weight loss by decreasing the appetite and are approved for the short-term treatment of obesity.
- Noradrenergic/serotonergic agents such as sibutramine (Meridia) stimulate
weight loss by decreasing the appetite and are approved for longer-term
treatment of obesity, including weight-loss and the maintenance of weight-loss.
- Lipase inhibitors such as orlistat (Xenical) stimulates weight loss by inhibiting
the absorption of fat from the intestines resulting in less caloric intake. Xenical is
approved for the long-term treatment of obesity, including weight-loss and the
maintenance of weight-loss.
Many health food and supplement stores promote various natural or herbal products for weight loss. These products claim to be effective and natural, but although most are harmless, they are also inefficient since they can be marketed without going through serious studies and safety evaluations.
The US Food and Drug Administration (FDA) has strict rules pertaining to the safety, efficacy, and quality that pharmaceutical manufacturers must follow in order to market prescription drugs in the US. Manufacturers of herbal supplements do not have to follow these same rules to sell their products.
Since herbal supplements are not required to prove whether or not they actually work and are safe, anyone who chooses to take these substances does so at their own risk.
Surgery
Gastroplasty or gastric bypass is used as a treatment option for weight loss in patients with a BMI of 40 and over, or those with a BMI of 35 to 39.9 with serious high-risk medical conditions.
Obesity surgery is used to modify the stomach and or intestines to reduce the amount of food that can be eaten/absorbed. Patients must be informed about the risks and benefits of the surgery and must be motivated and committed to making a life-long lifestyle change after surgery.
The most important thing to remember is that weight loss takes time and effort, and is a lifelong process. You must set reasonable goals. Sensible weight loss does not occur overnight, it takes major changes in your lifestyle, which if maintained can lead to permanent weight loss.
back to top
|
:: What are the current prescription weight-loss medications
available for the treatment of obesity?
Prescription weight-loss medications are recommended for the treatment of obesity in patients who:
- have a Body Mass Index (BMI) of 30 kg/m2.
- have a BMI of 27 kg/m2 together with other risk factors such as high blood
pressure, diabetes, or high cholesterol.
(find out your Body Mass Index using our BMI calculator or the BMI table ).
These medications are intended for treating obesity, and are not intended for minor cosmetic weight loss.
Current prescription medications approved by the FDA for treating obesity belong to one of three classes: (Click on the drug name for detailed information)
- Noradrenergic sympathomimetic agents such as Phentermine
(Adipex,
Ionamin),
Phendimetrazine
(Bontril),
benzphetamine (Didrex),
diethylpropion (Tenuate)
stimulate weight loss by decreasing the appetite and
are approved for the short-term treatment of obesity.
- Noradrenergic/serotonergic agents such as sibutramine (Meridia) stimulate
weight loss by decreasing the appetite and are approved for longer-term
treatment of obesity, including weight-loss and the maintenance of weight-loss.
- Lipase inhibitors such as orlistat (Xenical) stimulates weight loss by inhibiting
the absorption of fat from the intestines resulting in less caloric intake. Xenical is
approved for the long-term treatment of obesity, including weight-loss and the
maintenance of weight-loss.
For best results, weight loss medications should be used together with a diet, exercise, and behavior program.
Note: In September 1997, the FDA requested the withdrawal of Fenfluramine (Pondimin and others) and Dexfenfluramine (Redux) from the market because their use was associated with an increase in the incidence of heart valve problems.
back to top
|
:: How many calories do I need in order to maintain my current
weight and how many calories should I consume to lose weight?
Your current height, weight, age, and activity level require a certain amount of caloric intake in order to be maintained. You must know this amount so that you can determine how many more or less calories you would need to consume in order to gain or lose weight.
Part of a healthy diet is not only to lower your daily calorie consumption, but to make sure your reduced-calorie diet has no more than 30% of calories from fat. Included in that 30% are 10% of calories from Saturated fat.
- Total percentage of calories from fat = 30% of total daily calories.
- Total percentage of calories from Saturated fat = 10% of total daily calories.
- 1 gram of fat = 9 calories.
To calculate your daily required grams of fat based on a 30% calories from fat diet, use the Daily Calorie calculator below, or use the following formula:
Total Daily grams of fat = (Total Daily Calories x 0.3) ÷ 9
To calculate your daily required grams of Saturated fat based on a 10% calories from Saturated fat diet, use the Daily Calorie calculator below, or use the following formula:
Total Daily grams of Saturated fat = (Total Daily Calories x 0.1) ÷ 9
Use the Daily Calorie calculator below to find out what your current daily caloric requirements are to stay at your current weight, as well as to find out what your daily caloric requirements should be if you wanted to lose 1 pound per week. In addition to the daily number of calories, the calculator will also give you the daily amount of fat and saturated fat in grams.
* activity level:
- very low: sedentary, very little to no exercise.
- low: lightly active, some exercise, up to 20 minutes, 1 to 3 days a week.
- moderate: active, 30 to 60 min. exercise or sport sessions 3 to 5 days a week.
- high: very active, 1 hour or more exercise or sport sessions 5 to 7 days a week.
- very high: super active, hard exercising and a very physical job.
(This calculator is intended as a general guide and will give an accurate result for most people, however, it may give inaccurate results if you are very muscular, or exceptionally over or under-weight. Please consult your physician or a registered dietitian if you have questions regarding your weight and calorie intake.)
If you want to lose a reasonable 1-pound per week you need to consume 500 fewer calories per day than your daily requirement.
For example, a 30-year-old, 5 foot 6 woman, with a current weight of 180 pounds, and who is lightly active, needs approximately 2202 calories to maintain her current weight.
If she wants to lose approximately 1 pound per week to achieve her initial target weight of 162 pounds, she must consume 2202-500= 1702 calories per day and gradually reduce this amount at each new target weight level. So, once she reaches 170 pounds, she would need 2142 calories to stay at 170 pounds, or 2142-500= 1642 calories to continue losing 1 pound per week. Then again, once she reaches 162 pounds, she would need 2094 calories to stay at 162 pounds, or 2094-500= 1594 calories to continue losing 1 pound per week, etc.
She can achieve this reduction by either decreasing her food intake, or by increasing her calorie usage (burn calories) with physical exercise. See the table in question How many calories can I burn doing various activities? .
For best results you should use a combination of calorie reduction and an increase in physical activity.
A very general number for minimum daily requirement is 1200 calories for women, and 1800 for men.
* Do not suddenly drop your daily calorie intake. You must do it gradually to avoid your body from going into starvation mode. When your body notices a sudden drop in nutrition, it adapts by going into starvation mode: it conserves more fat/energy by lowering your metabolism to accumulate any fat from the little that you eat, and by burning less existing body fat/energy. If you lower your calorie requirements too much, your body will start breaking down muscle mass for energy (catabolism) instead of its fat reserves (fat is a more efficient energy resource).
It is very important that you lower your calorie intake gradually if you want weight-loss results that are meaningful and for the long term. Starvation or special diets may show results in a short time but the weight-loss is also a short-term one.
back to top
|
:: How much weight should I lose?
There are 3 levels of weight-loss. Think of them as beginner, intermediate and expert:
1. beginner:
You have decided to start losing weight. It is very important to not set unrealistic goals for your weight loss. This can lead to disappointing yourself and discouraging your efforts.
Set the realistic goal of losing 5 to 10% of your current body weight over 6 months. It is considered safe to lose half a pound to 2 pounds per week.
For example, if you weigh 180 pounds, 5 to 10% of your weight equals 9 to 18 pounds. Therefore, you would set your initial weight goal between 162 (180 minus 18) and 171 (180 minus 9) pounds. After 6 months, once you’ve reached your weight goal, let’s say for example your new weight is 170 pounds, you can set a new weight goal 5 to 10% below your new weight, which means between 161.5 (170 minus 8.5) and 153 (170 minus 17), etc.
It has been shown that a 5 to 10% weight loss will improve your health. Once you establish good eating habits and a sensible exercise program you can set new weight goals encouraged by your continuing success.
2. intermediate:
Now that you have initiated the weight-loss process, your goal should be to gradually bring your Body Mass Index (BMI) in the healthy range, which is 20 to 25.
You can use our BMI calculator, or the BMI table to find your BMI.
For example, if you are 5 foot 6, a weight at BMI 18.5 is 115 pounds and at BMI 25 is 155 pounds. Therefore a healthy weight range for your height of 5’6” is between 115 and 155 pounds.
Reach this weight goal gradually at half a pound to 2 pounds of weight-loss a week.
3. expert:
After you have reached a healthy weight, you might decide to go even further and reach your ideal body weight .
Your ideal body weight is based on your height and the ideal BMI (Body Mass Index), which is 21.9 to 22.4 for men, and 21.3 to 22.1 for women.
Use our ideal body weight calculator , then reach your ideal body weight gradually at half a pound to 2 pounds of weight-loss per week.
For example, if you are a 5 foot 6 woman, your ideal body weight would be between 132 to 136 poinds.
back to top
|
:: What is my BMI (Body Mass Index)?
BMI (Body Mass Index) is a calculation of body fat according to the relationship of weight and height. The BMI is a very useful and convenient measurement tool, however, it is intended to be used as a general guide, and it has limitations. It may give inaccurate results for certain individuals, especially if you have unusually high muscle mass (body-builder or weight-lifter), or unusually low muscle mass (elderly or have a muscle deterioration condition). Consult your doctor or a registered dietitian if you have questions regarding your weight status and associated health risks.
- A BMI below 18.5 is considered underweight.
- A BMI between 18.5 and 24.9 is considered a healthy range for most people.
- A BMI between 25 and 29.9 is considered overweight and may increase the risk of developing health problems.
- A BMI above 30 is considered obese with 30 to 34.9 designated as Class I obese,
35 to 39.9 designated as Class II obese and greater than 40 designated as Class
III morbidly obese.
You can determine your BMI by entering your height and weight into the calculator below. You can also calculate it using the BMI mathematical formula, or look it up on the BMI table.
Keep in mind that if you are very muscular (your high weight is due to muscle mass and not fat), you may fall into the overweight category when you are actually healthy and fit.
BMI calculator:
You can enter your height in feet and inches, or in inches only in the second box. Similarly, you can enter it in meters and centimeters, or in centimeters only in the second box. Then you can enter your weight in pounds or kilograms. (please enter whole numbers, no fractions.)
BMI mathematical formula:
BMI = (Weight in pounds x 703) ÷ (Height in inches)2
or
BMI = Weight in kilograms ÷ (Height in meters)2
BMI table:
To use the table, find your height (in inches) in the left-hand column. Move across in that row to find your weight (in pounds). The number at the top of the column is your BMI (pounds have been rounded off).
Conversion factors:
Weight in pounds (lb) ÷ 2.2 = weight in kilograms (kg)
Height in inches x 0.0254 = height in meters (m)
1 foot = 12 inches (so 5 foot 6 inches = 66 inches)
back to top
|
:: What is my ideal body weight?
Your ideal body weight is the recommended weight for your height and gender based on insurance company tables that determine who lives the longest. Ideal body weight is a factor of ideal BMI (Body Mass Index), which is 21.9 to 22.4 for men, and 21.3 to 22.1 for women.
back to top
|
:: Why should I exercise?
Exercising helps lower the risk of diabetes, heart disease and stroke, high blood pressure, osteoporosis and colon cancer, and may help you live longer.
Regular physical activity also helps you feel better because it lowers your stress and boosts your mood, increases your strength, endurance and fitness level, helps control blood pressure and blood sugar, helps build healthy bones, muscles, and joints, helps your heart and lungs work better, improves your self-esteem and reduces feelings of depression and anxiety.
People who regularly engage in physical activity are generally more successful at losing weight and keeping it off than those who don't.
back to top
|
:: Do I need to see my doctor before I start exercising?
Most adults do not need to see their health care provider before increasing their activity level. However, you should talk to your health care provider if you have a chronic health problem such as diabetes, heart disease, asthma or arthritis, have high blood pressure, high cholesterol, or a personal or family history of heart disease, eat a diet high in saturated fat, trans fat and cholesterol, smoke, have a sedentary lifestyle or are a woman over age 50 or a man over age 40.
Your health care provider can help you get started on an activity program. It is unlikely that you will need a complete medical exam before you go out for a short walk.
back to top
|
:: How should I start an exercise program?
Start slowly. Starting at a slow pace will allow you to become physically fit without straining your body. Your body needs time to get used to your new activity, especially if you have been inactive for a while. Start with less strenuous activities such as walking or swimming at a comfortable pace. Even a few minutes a day will help you build up to your goals.
Warm up. Warm-ups get your body ready for activity. You should spend a few minutes warming up for any physical activity, even walking. Walk more slowly for the first few minutes. Warm up can be as simple as walking in place, doing a few stretches, or moving your arms around.
Cool down. At the end of your physical activity, slow down gradually. If you have been walking fast, walk slowly or stretch for a few minutes to cool down. Cooling down may protect your heart by avoiding abrupt stops in activity. Stretching after a work-out is very important to help you relax, keep lean long muscles, and keep you from getting hurt by straining your body.
Set goals. Set short-term and long-term goals. A short-term goal can be to walk 5 minutes 3 days a week for 1 week. Even this amount is better than no activity and it is a start to help you reach your next goal, which can be 10 minutes 3 days a week. By the end of 6 months you can reach your long-term goal of walking 30 minutes on most days of the week.
Get a partner. Get a family member or friend to exercise with you. It may be more fun, and you can encourage each other.
Track your progress. Keep a record of your weight-loss progress by printing and using our simple weight-loss and exercise tracking forms . When you look back on your daily activity chart, you will be surprised at how far you have come.
Reward yourself. Treat yourself for reaching short-term and long-term goals. Don’t reward yourself with food but rather do small things such as buying a CD, DVD, getting a massage, or putting money aside for your new wardrobe.
Try new activities. Avoid getting bored. Keep things fun by trying new activities. At any fitness level there are many different activities to do, and as your fitness level increases, try something you never thought you could do, you might really enjoy it. See What kind of activities can I do? for ideas.
back to top
|
:: What are the types of physical activity?
Aerobic activities increase your heart rate and breathing. They improve heart and lung fitness. Brisk walking, running, and swimming are some aerobic activities. Aerobic activity can be weight bearing, which involves lifting or pushing your own weight (walking, running) or non-weight bearing (swimming, bicycling) which does not require lifting or pushing your own weight. Non-weight bearing activities put less stress on your joints and are best for you if your feet or joints hurt when you stand.
Strength, resistance training helps build and maintain your muscles and bones. Lifting weights, walking, carrying the groceries are all weight-bearing activities.
Lifestyle activities like gardening, doing the laundry, and washing the car can have elements of both aerobic and strength training.
Balance and stretching activities increase both balance and flexibility and help enhance your physical stability and reduce your risk of injuries. Stretching, yoga, martial arts, dancing, and T’ai Chi are in this category.
back to top
|
:: What kind of activities can I do?
Here is a list to give you ideas about different activities requiring different levels of effort that help you burn fat. You can use our Calorie Burning Calculator to see how many calories you can burn doing many of these activities.
At home
- Join a walking group in your neighborhood or at the local shopping mall
- Push your baby in a stroller
- Walk the dog (or run at a slow pace with your dog)
- Do chores around the house: cleaning the floor, washing your car, raking leaves,
shoveling snow, etc.
- Walk, skate, or cycle more, and drive less
- Do stretches, exercises, or pedal a stationary bike while watching television
- Mow the lawn with a push mower
- Plant and care for a vegetable or flower garden
- Dance to your favorite music
At work
- Climb the stairs instead of taking the elevator
- Get off the bus or subway one stop early and walk the rest of the way
- Take a brisk 10-minute walk during your lunch break. Ask a friend to go with you
- Park at the farthest parking space instead of the closest one
- Take part in an exercise program at your workplace or a nearby gym
- Join the office softball or bowling team
At play
- Walk or run
- Roller-skate, ice-skate, or skateboard
- Cycle
- Swim or play water-polo
- Play Frisbee, catch, badminton or volleyball
- Take a class in martial arts, Pilates, dance, or yoga
- Golf (pull cart or carry clubs)
- Bowl
- Canoe, row or kayak
- Play racquetball, tennis, handball or squash
- Ski cross-country or downhill, snowshoe
- Play basketball, softball, football or soccer
- Hand cycle or play wheelchair sports
- Take a nature walk/hike
At the gym
- Aerobics (step, water, low or high impact)
- Stationary bicycling/spinning
- Calisthenics (push-ups/sit-ups)
- Stationary rowing
- Ski machine
- Stair step machine
- Weightlifting (free weight and machines)
- Boxing
- Swimming
- Running
back to top
|
:: How many calories can I burn doing various activities?
It is very important to include exercise in any weight-loss program.
You can calculate the calories you burn from a specific type of exercise based on your weight and how long you perform the exercise using the following calculator:
back to top
|
:: How much exercise should I do?
Even if you have been inactive for a while, you can improve your health and fitness with at least 30 minutes of moderate physical activity per day. Start slow and gradually build up to this level. Moderate physical activity is any activity that takes about as much energy as a brisk walk, about 2 miles in 30 minutes for the average person.
The greatest overall health benefits can be achieved with 30 minutes of moderate-intensity aerobic exercise 3 or more times per week plus some form of anaerobic exercise such as weight training and stretching twice a week.
No matter what you choose, you can do it all at once, or divide it into two or three parts during the day. Even small, 10-minute bursts of activity count toward your total.
back to top
|
:: What is Target Heart Rate?
As your fitness level improves and you are able to do more sustained aerobic activity, it is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase. This is how you develop heart health.
How hard you should exercise depends to a certain degree on your age, and is determined by measuring your heart rate in beats per minute. You can measure your heart rate (pulse) by turning your left hand palm up and placing your right index and middle fingers on your wrist at the base of your thumb or placing your fingers upwards from your Adams apple sideways away from your windpipe at the base of your jaw line (use a gentle touch).
Count the number of beats for 60 seconds, or for 10 seconds and multiply it by 6. The normal resting heart rate for men is 60 to 80 and for women is 70 to 90 beats per minute, but this number can be affected by a number of factors such as medication and health issues.
The heart rate you should maintain during exercise is called your Target Heart Rate (THR). A doctor can do a type of exercise stress test to determine your precise THR, but a simple estimate is to subtract your age from 220, this is your Maximum Heart Rate (MHR), and then calculate 60 to 80 percent of that figure to get your Target Heart Rate (THR).
For example the THR for a 40 year old is:
220-40= 180 Maximum Heart Rate (MHR)
180 X 60%= 108 Target Heart Rate (THR) for beginners
180 X 80%= 144 Target Heart Rate (THR) for advanced people
It is important to aim for these guidelines because if you exercise and your heart rate stays below your THR, you are not working hard enough to get the best benefits from your exercise and you may become discouraged from lack of results.
If you exercise and your heart rate goes much over your TRH, you are working your heart too hard to keep up for long, and you will have to slow down or stop. In this case, exercise will be an unpleasant experience and you may get discouraged or quit. Exercising at the right intensity allows you to get the best benefit and enjoyment from you workout.
Keep in mind that the information above applies to most people, but not everybody. People with any medical limitations should discuss this formula with their physician.
back to top
|
:: Do I have to do strenuous exercise to lose weight?
No. Physical activity does not have to be hard or boring to be good for you. Thirty minutes of light physical activity such as walking can be just as healthy as 15 minutes of intense physical activity. Anything that gets you moving around even for only a few minutes a day is a healthy start toward getting more fit.
back to top
|
:: What safety considerations should I keep in mind?
Stop your activity right away, and talk to your doctor if you:
- Feel dizzy or sick
- Have pain, tightness, or pressure in your chest or left neck, shoulder, or arm
- Have muscle cramps
- Break out in a cold sweat
- Feel excessive pain in your joints, feet, ankles, or legs.
Slow down if you feel out of breath. You should be able to talk during your activity, without gasping for air.
Warm up and cool down with every activity session to minimize the strain on your body.
Drink lots of water before, during, and after physical activity (even water workouts) to replace the water you lose by sweating.
Wait 2 hours after a big meal before doing hard exercise. Taking a walk is okay. You can be physically active more often if you eat small meals.
Use the right equipment:
- Wear comfortable shoes
- Wear lightweight, loose-fitting tops so you can move easily
- Wear clothes made of fabrics that absorb sweat
- Women should wear a good support bra
- Wear a knit hat to keep you warm outdoors in cold weather
- Wear a tightly woven, wide-brimmed hat in hot weather to help keep you cool and protect you from the sun
- Wear sunscreen when you are physically active outdoors
- Use exercise equipment that is in good repair and rated for your weight
back to top
|
:: Sample exercise plans
1. Timed Walking exercise plan:
beginners
If you haven’t been active and have a sedentary lifestyle, start slowly with 5 minutes of walking per day for the first week. It is important to not overdo it and let your body slowly get used to its new activity level.
Increase to 8 minutes of walking per day the next week. Stay at 8-minute walks per day until you feel comfortable.
Gradually increase your walks by 3-minute increments, and try to walk faster until you reach 15 minutes per walk. Once you are able to comfortably walk 15-minute sessions, you are ready for the exercise plan below.
Walking exercise plan
If you can walk for 15 minutes without distress, try the exercise plan below. Do this everyday if you can or at least 3 times per week. Stay at each level until you feel comfortable to move on.
- Wear comfortable walking shoes with a lot of support
- Hold your head up, chest out, and keep your neck and back straight
- Swing your arms as you walk to get a better workout
- Take deep regular breaths
- Take long, easy strides
- Walk with a friend in a safe area
| A Walking Exercise Plan (3 days per week) |
week
number |
warm-up:
- walk slow
- swing arms
- deep breaths
for: |
exercise:
- walk fast
- chest out
- back straight
for: |
cool-down:
- slow down
- deep breaths
- do stretching
for: |
total time
per
day |
total time
per
week |
| 1 | 5 min. | 5 min. | 5 min. | 15 min. | 45 min. |
| 2 | 5 min. | 7 min. | 5 min. | 17 min. | 51 min. |
| 3 | 5 min. | 9 min. | 5 min. | 19 min. | 57 min. |
| 4 | 5 min. | 11 min. | 5 min. | 21 min. | 63 min. |
| 5 | 5 min. | 13 min. | 5 min. | 23 min. | 69 min. |
| 6 | 5 min. | 15 min. | 5 min. | 25 min. | 75 min. |
| 7 | 5 min. | 18 min. | 5 min. | 28 min. | 84 min. |
| 8 | 5 min. | 20 min. | 5 min. | 30 min. | 90 min. |
| 9 | 5 min. | 23 min. | 5 min. | 33 min. | 99 min. |
| 10 | 5 min. | 26 min. | 5 min. | 36 min. | 108 min. |
| 11 | 5 min. | 28 min. | 5 min. | 38 min. | 114 min. |
| 12 | 5 min. | 30 min. | 5 min. | 40 min. | 120 min. |
13
and on | you can continue to gradually increase to 60 min. 3 days a week, or
you can stay at 30 min. but increase to 4-5 days a week instead of 3. |
Every night, to track your progress, weigh yourself and record your weight and the number of minutes you've exercised using our Weight Loss and Exercise Minutes Chart .
2. Pedometer Walking exercise plan:
A pedometer is a small electronic device that counts the number of steps you take each day. To use a pedometer, you measure your average stride length and enter it into the instrument, then you hang it on your hip and it registers every step you take by ticking off each time your hip moves. For most people, a mile of walking is approximately 2,000 to 2,500 steps and will burn about 100 calories.
Step 1: Start out by wearing the pedometer each day for one week. Don’t change your normal routine. Before you go to bed, log your total number of steps for that day. This will help you figure out your level.
Step 2: At the end of the week, look at how many steps you’ve been taking each day. The numbers may range from as few as 600 steps to as high as 2500 or more. Based on the information you’ve collected, decide on a number of steps that you feel comfortable with and make that number your daily goal for 2 weeks. If you feel confident, add 300 to 500 to the highest number and make that your daily goal for the first 2 weeks.
Step 3: Increase your daily number of steps by 500 every 2 weeks or as you feel comfortable at each level.
Step 4: Your ultimate goal should be about 7500 steps above your starting point, set intermediate goals at every 2500 step intervals. For example if you start at 2500 steps per day your intermediate goals would be at 5000 and 7500 steps per day until you reach 10,000.
Step 5: Once you reach your ultimate goal, maintain it for 8 weeks. If you no longer get results from that level either increase your daily steps further or increase the intensity by walking faster or uphill.
Every night, to track your progress, weigh yourself and record your weight and your daily number of steps using our Weight Loss and Number of Steps Chart .
3. Running exercise plan:
If you are 40 or older and have not been active, you shouldn't start with an exercise as strenuous as running. Start with the walking exercise plan instead, then move on to the running exercise plan.
| A Running Exercise Plan (3 days per week) |
week
number |
warm-up |
exercise |
cool-down |
total time
per
day |
total time
per
week |
walk
stretch | walk
fast | run at
your pace | slow down
walk | stretch
recover |
| 1 | 5 min. | 5 min. | 1 min. | 3 min. | 2 min. | 16 min. | 48 min. |
| 2 | 5 min. | 5 min. | 3 min. | 3 min. | 2 min. | 18 min. | 54 min. |
| 3 | 5 min. | 4 min. | 4 min. | 3 min. | 2 min. | 18 min. | 54 min. |
| 4 | 5 min. | 4 min. | 6 min. | 3 min. | 2 min. | 20 min. | 60 min. |
| 5 | 5 min. | 3 min. | 7 min. | 3 min. | 2 min. | 20 min. | 60 min. |
| 6 | 5 min. | 3 min. | 9 min. | 3 min. | 2 min. | 22 min. | 66 min. |
| 7 | 5 min. | 2 min. | 10 min. | 3 min. | 2 min. | 22 min. | 66 min. |
| 8 | 5 min. | 2 min. | 12 min. | 3 min. | 2 min. | 24 min. | 72 min. |
| 9 | 5 min. | 1 min. | 14 min. | 3 min. | 2 min. | 25 min. | 75 min. |
| 10 | 5 min. | 1 min. | 16 min. | 3 min. | 2 min. | 27 min. | 81 min. |
| 11 | 5 min. | 1 min. | 18 min. | 3 min. | 2 min. | 29 min. | 87 min. |
| 12 | 5 min. | 0 min. | 20 min. | 3 min. | 2 min. | 30 min. | 90 min. |
13
and on | you can continue to increase to 30 min. or more 3 days a week, or you can stay at 20 min. but increase to 4-5 days a week instead of just 3. |
Every night, to track your progress, weigh yourself and record your weight and the number of minutes you've exercised using our Weight Loss and Exercise Minutes Chart .
back to top
|
:: Are there any tools to help me keep track of my weight-loss
progress?
Here are some useful weight-loss progress tracking tools. These tools are intended to initiate your weight-loss process and help you make healthy eating, exercising, and behavioral habits part of your everyday routine.
1. Weight-loss Tracking Form:
Use this form to set your initial weight, waist size, physical activity, behavior goals, as well as your BMI and daily calorie requirements which you can find out using our BMI calculator and Daily Calorie Calculator . Then, reevaluate them on a regular basis (monthly). Make sure your goals are specific, realistic and forgiving.
A good initial goal plan would be:
- to reduce your daily calories by 500 calories to lose 1 pound per week.
- to increase your activity level to walking 30 minutes three times per week, or to performing any other favorite physical activity (use our Calorie Burning Calculator to find out how many calories you can burn performing a specific activity).
- and to avoid a situation that you recognize as triggering overeating (such as shopping while hungry or having lots of junk food in the house).
This is a fast and easy form to use. It is very useful on its own, but you can use it in combination with our Weekly Calories and Exercise Log below for a much more detailed and efficient tracking of your weight-loss efforts.
* Roll your mouse over the form to see sample entries on how to use this form.
To print this form, click to open the letter-sized Printer-friendly Version .
2. Weekly Calories and Exercise Log:
This weight-loss form requires a little more effort from you, as you will need to refer to food labels when available, or consult a nutritional content guide such as the USDA National Nutrient Database at www.nutrition.gov . Once at the site, click on 'food composition' on the left menu to get access and download the USDA National Nutrient Database PDF document, which allows you to search and display the nutrient content of thousands of foods.
Use this form to record your daily food intake and type of activity you performed. Recording everything you eat will help you recognize your problem foods or times, and help you tailor a more sensible eating plan.
Recording total calories, calories from fat (try to keep that below 30% of the daily total), and total saturated fat (try to keep that below 10% of the daily total), and calories burned from exercise, will help you keep track of the right amount of calories needed to lose weight.
You can calculate your daily requirements for calories, fat, and saturated fat, using our Daily Calorie Calculator .
Use this chart with our Weight Loss Tracking Form above to see how your weekly menus and type of activity affect your weight.
* Roll your mouse over the form to see sample entries on how to use this form.
To print this form, click to open the letter-sized Printer-friendly Version .
3. Weight loss and Exercise Minutes Chart:
It is important to keep a visual record of your weight and your physical activity habits. Weigh yourself every day and record the weight and minutes of physical activity on this form.
Weigh yourself and write your current weight four or five rows down from the top of the graph in the left column for weight. Then fill in the rest of the weights up and down the column at one pound intervals.
Do the same thing with the minutes column: write down your current total daily minutes of exercise but this time four or five rows up from the bottom of the graph in the right column for minutes. Then fill in the rest of the minutes up and down the column at 2 minute intervals.
Every day, weigh yourself at the same time under the same conditions. For every day of the month (days are marked in the bottom row), mark one dot corresponding to your weight that day, and another dot for the number of minutes you exercised that day.
It may be easier to fill in your chart before bedtime so you can do both entries at once. Try using a different colored pen to distinguish the lines. Watch your success as the weight line drops and the exercise line rises.
* Roll your mouse over the form to see sample entries on how to use this form.
To print this form, click to open the letter-sized Printer-friendly Version .
4. Weight loss and Number of Steps Chart:
Use this chart if you are on a pedometer walking exercise plan to keep track of your weight and number of steps you take each day. Weigh yourself every day and record the weight and number of steps from your pedometer on this form.
Weigh yourself and write your current weight four or five rows down from the top of the graph in the left column for weight. Then fill in the rest of the weights up and down the column at one pound intervals.
Do the same thing with the steps column: write down your current daily number of steps indicated by your pedometer but this time four or five rows up from the bottom of the graph in the right column for steps. Then fill in the rest up and down the column at regular 50 or 100-step intervals.
Every day, weigh yourself at the same time under the same conditions. For every day of the month (days are marked in the bottom row), mark one dot corresponding to your weight that day, and another dot for the number of steps you took that day indicated by your pedometer.
It may be easier to fill in your chart before bedtime so you can do both entries at once. Watch your success as the weight line drops and the number of steps increases.
* Roll your mouse over the form to see sample entries on how to use this form.
To print this form, click to open the letter-sized Printer-friendly Version .
back to top
|
:: A Few Tips for a Healthy Diet
1. Drink at least 8 glasses of water per day (+ fruit juice instead of sodas).
2. Do not skip a meal and then over-eat because you're starving.
3. Eat slower and chew your food longer.
4. Portion control: don't overfill your plate. If you're full, don't go for that second
helping.
5. You don’t always have to have desert. If you’re full, skip it. If you want to have
desert, save some room first.
6. Reduce the amount of greasy foods such as chips, fries, bacon, cheese, etc. This doesn’t mean that you have to stop eating any of these, but that you should eat less of them than usual.
7. Cook with a better oil such as canola oil, instead of butter or lard.
8. Eat less salt. Cook with less salt, and make a habit of not having a salt-shaker at the table.
back to top
|
:: Sample reduced calorie menus
National Institute of Health's sample reduced-calorie menus 1200 and 1600 calorie menus for: Traditional American, Asian-American, Southern, Mexican-American, and Lacto-Ovo Vegetarian Cuisine.
National Institute of Health's menu-planner You enter your menu for breakfast, lunch, dinner, and snacks, and the menu-planner tells you how many calories, fat, and carbohydrates are in your meals.
www.nutrition.gov click 'Shopping, Cooking and Meal Planning' from the left menu, then click 'Recipes' from the right menu.
www.deliciousdecisions.org American Heart Association's free online cookbook. All recipes include nutritional information.
back to top
|
* The information contained in RxPriceCheck.com is for educational purposes only and is not intended as medical advice. Consult your healthcare provider regarding your medical condition. All product names are trademarks or registered trademarks of their respective holders. View our terms of use .
|
|
|
ads at RxPriceCheck
