Aim for healthy weight - NHLBI recommendations
If you are overweight or obese, carrying this extra weight puts
you at risk for developing many diseases, especially heart disease,
stroke, diabetes, and cancer. Losing this weight helps to prevent
and control these diseases. The NHLBI guidelines provide you with
a new approach for the measurement of overweight and obesity and
a set of steps for safe and effective weight loss.
Weight loss to lower elevated blood pressure in overweight and obese
persons with high blood pressure.
Weight loss to lower elevated levels of total cholesterol, LDL-cholesterol,
and triglycerides, and to raise low levels of HDL-cholesterol in
overweight and obese persons with dyslipidemia.
Weight loss to lower elevated blood glucose levels in overweight
and obese persons with type 2 diabetes.
Use the BMI to assess overweight and obesity. Body weight alone
can be used to follow weight loss, and to determine the effectiveness
of therapy.
The BMI to classify overweight and obesity and to estimate relative
risk of disease compared to normal weight.
The waist circumference should be used to assess abdominal fat content.
The initial goal of weight loss therapy should be to reduce body
weight by about 10 percent from baseline. With success, and if warranted,
further weight loss can be attempted.
Weight loss should be about 1 to 2 pounds per week for a period
of 6 months, with the subsequent strategy based on the amount of
weight lost.
Low calorie diets (LCD) for weight loss in overweight and obese
persons. Reducing fat as part of an LCD is a practical way to reduce
calories.
Reducing dietary fat alone without reducing calories is not sufficient
for weight loss. However, reducing dietary fat, along with reducing
dietary carbohydrates, can help reduce calories.
A diet that is individually planned to help create a deficit of
500 to 1,000 kcal/day should be an intregal part of any program
aimed at achieving a weight loss of 1 to 2 pounds per week.
Physical activity should be part of a comprehensive weight loss
therapy and weight control program because it:
| 1. |
modestly contributes
to weight loss in overweight and obese adults, |
| 2. |
may decrease abdominal
fat, |
| 3. |
increases cardiorespiratory
fitness, and |
| 4. |
may help with maintenance
of weight loss. |
Physical activity should be an integral part of weight loss therapy
and weight maintenance. Initially, moderate levels of physical activity
for 30 to 45 minutes, 3 to 5 days a week, should be encouraged.
All adults should set a long-term goal to accumulate at least 30
minutes or more of moderate-intensity physical activity on most,
and preferably all, days of the week.
The combination of a reduced calorie diet and increased physical
activity is recommended since it produces weight loss that may also
result in decreases in abdominal fat and increases in cardiorespiratory
fitness.
Behavior therapy is a useful adjunct when incorporated into treatment
for weight loss and weight maintenance.
Weight loss and weight maintenance therapy should employ the combination
of LCD’s, increased physical activity, and behavior therapy.
After successful weight loss, the likelihood of weight loss maintenance
is enhanced by a program consisting of dietary therapy, physical
activity, and behavior therapy which should be continued indefinitely.
Drug therapy can also be used. However, drug safety and efficacy
beyond 1 year of total treatment have not been established.
A weight maintenance program should be a priority after the initial
6 months of weight loss therapy.
Keeping
a personal weight machine at home really helps. Buy one now!
Click
here for more details on obesity and weight reduction. 
