Diet and Weight Loss Handout

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WHY MOST DIETS DON’T WORK (and what will) DIETS ‘WORK’ FOR WEIGHT LOSS Ketogenic DIET Because Low Carb DIET Eat almost no carbs, some Eat fewer carbs and more protein and mostly fats foods rich in protein & fats THEY CREATE Intermittent Fasting WEIGHT WATCHERS Points-based system of Restrict your eating period A CALORIC eating to help with portion to only a few hours every day DEFICIT control Low FAT DIET Paleo DIet Avoid foods high in fats and eat Eat only minimally-processed mostly protein and carbs By “paleolithic” foods omitting food groups or creating restrictions/rules around eating Deprivation is never the answer for long-term weight loss. Dieting often leads to unbalanced meals and can lead to malnutrition. When you lose weight in this way, you sacrifice both muscle and fat. But when you gain weight back, you gain more fat than muscle: a detrimental cycle. Eat balanced Focus on how Your Maintain a meals body feels balanced lifestyle • Make sure to get 7-8 • All bodies are good • Eat about 3 meals per hours of sleep each night. bodies! day • The key to burning fat is to • Rather than focusing on the build lean muscle while • Make your meals rich in scale or external markers of expending more calories fruits and vegetables. Aim to ‘success,’ try tuning in to than you take in. The more make half your plate fruits how your body feels. and vegetables muscle you have the more • Food and the amounts calories you burn. • Avoid eating high sugar or you eat should give you • Strength training should be artificially sweetened foods fuel and energy, not make part of your exercise regularly you feel sluggish and routine but even a brisk bogged-down. walk counts!.

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Weight Management Guideline: Children and Adolescents
Weight Management in Children and Adolescents Screening and Intervention Guideline Prevention ........................................................................................................................................ 2 Nutrition ........................................................................................................................................ 2 Healthy eating behaviors .............................................................................................................. 2 Physical activity ............................................................................................................................ 3 Screening ......................................................................................................................................... 3 Diagnosis.......................................................................................................................................... 3 Interventions ..................................................................................................................................... 4 Goals ............................................................................................................................................ 4 Strategies to help with weight loss ............................................................................................... 5 Behavior change counseling using the 5A approach ................................................................... 5 Lifestyle modifications .................................................................................................................
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Behavioral Approach to Weight Loss
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Food Habits and Nutritional Status of East Indian Hindu
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Underweight and Difficulty Gaining Weight
Nutrition Fact sheet Underweight and Difficulty Gaining Weight Maintaining a healthy body weight is important for good health, but every person’s energy needs are different, depending on their activity levels. Ultimately, the “energy in” from food each day must be balanced with the “energy out” expended through exercise and activity. For people with physical Challenges Gaining and disabilities, energy needs are Maintaining Weight often related to ability. For Some children with disabilities example, people who use a have difficulty gaining weight wheelchair tend to have less and may be underweight for energy needs than those who Reasons for not getting their height and age. This walk. People with spasticity the right amount of food can continue into adulthood, type cerebral palsy tend to include: with some people struggling have less energy needs than to gain weight and maintain • Difficulties with eating and those with athetosis. a healthy body weight their drinking Dietitian reviews are entire lives. • Inability to express hunger recommended for any person Low body weight can lead to: or thirst at risk of being either over – • Requiring assistance with or underweight. Reviews will • Growth failure in children eating and drinking assist you to determine the • Decreased muscle strength most suitable foods to meet • Reflux, vomiting or • Reduced ability to cough your needs. aspiration (food and drink • Increased risk of infection going into the lungs) • Constipation • Requiring food textures to • Osteoporosis be changed before eating • Pressure injury or drinking • Irritability • Lack of appetite • Depression • Taking a long time to eat and drink There are two general causes • Constipation of low body weight: a lack of correct nutrition to gain and maintain weight; and more energy being expended than is being taken in.
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Promoting Healthy Weight Maintaining a healthy weight during childhood Definitions and Terminology and adolescence is critically important for chil- dren’s and adolescents’ overall health and well- Body mass index (BMI) is defined as weight (kilo- being, as well as for good health in adulthood. A grams) divided by the square of height (meters): 2 child’s or adolescent’s weight status is the result weight (kg)/[height (m)] . Although BMI does not of multiple factors working together—heredity, directly measure body fat, it is a useful screening metabolism, height, behavior, and environment.1 tool because it correlates with body fat and health 2 HEAL PROMOTING Two of the most important behavioral determi- risks. Additionally, measuring BMI is clinically nants are nutrition and physical activity. How feasible. In children and adolescents, BMI distribu- much and what a child or adolescent eats and tion, like weight and height distributions, changes the types and intensity of physical activity she with age. As a result, while BMI is appropriate to categorize body weight in adults, BMI percentiles participates in can affect weight and therefore T overall health. A balanced, nutritious diet and specific for age and sex from reference populations WE HY define underweight, healthy weight, overweight, regular physical activity are keys to preventing IG overweight and obesity. and obesity in children and adolescents. H T Underweight is an issue for some children and Body mass index is recommended as one of sev- adolescents, including some children and youth eral screening tools for assessing weight status. For with special health care needs and some adolescents individual children and adolescents, health care with eating disorders, but the overriding concern professionals need to review growth patterns, fam- with weight status in the United States today is over- ily histories, and medical conditions to assess risk weight and obesity.
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Facts About Healthy Weight
Other tips for weight loss success: To Learn More ■ Set specific, realistic goals that are Contact NHLBI for information on Why Is a Healthy Weight ■ It may underestimate body fat in forgiving (less than perfect). To weight management and heart health: older persons and others who start, try walking 30 minutes, Important? have lost muscle. 3 days a week. NHLBI Health Information Center Facts Being overweight or obese increases ■ Ask for encouragement from P.O. Box 30105 your risk for many diseases and condi- Waist Circumference your health care provider(s) via Bethesda, MD 20824–0105 tions. The more you weigh, the more Measurement telephone or e-mail; friends and Phone: 301–592–8573 likely you are to suffer from heart dis- About Your waist circumference is also an family can help. You can also TTY: 240–629–3255 ease, high blood pressure, diabetes, important measurement to help you join a support group. Fax: 301–592–8563 gallbladder disease, sleep apnea, and figure out your overall health risks. certain cancers. On the other hand, a ■ Keep a record of your food intake If most of your fat is around your Also, check out these Web sites and healthy weight has many benefits: It and the amount of physical activi- Web pages: Healthy waist, then you are more at risk for helps you to lower your risk for devel- ty that you do. This is an easy way heart disease and diabetes. This risk oping these problems, helps you to feel to track how you are doing. A NHLBI: increases with a waist measurement good about yourself, and gives you record can also inspire you.
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Overview of 53 Weight Loss Actions
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Adult-Obesity-News-Bulletin.Pdf
U.S. Preventive Services Task Force Recommends Behavioral Weight Loss Interventions to Prevent Obesity-Related Morbidity and Mortality in Adults Intensive behavioral interventions are beneficial for patients with obesity WASHINGTON, D.C. – September 18, 2018 – The U.S. Preventive Services Task Force (Task Force) today posted a final recommendation statement and evidence summary on behavioral weight loss interventions to prevent obesity-related morbidity and mortality in adults. Based on its Grade in this recommendation: review of the evidence, the Task Force recommends that B: Recommended. clinicians offer or refer adults with a body mass index (BMI) of 30 kg/m2 or higher to intensive, multicomponent behavioral Learn more here interventions. This is a B recommendation. “The Task Force found that intensive, multicomponent behavioral programs are safe and effective, can help patients lose and maintain weight loss, and reduce risk of diabetes in people with elevated glucose levels,” says Task Force member Chyke A. Doubeni, M.D., M.P.H. “There are many programs available, and one method or type of program isn’t necessarily right for everyone. We encourage people to talk to their clinician about what might work best for them.” Effective intensive behavioral interventions may include use of group sessions (at least 12 sessions or more in the first year), help people make healthy eating choices, encourage increased physical activity and goal setting, and help people monitor their weight. “Intensive, multicomponent behavioral interventions combine interventions such as counseling on nutrition and increased physical activity,” says Task Force vice chair Alex Krist, M.D., M.P.H. “They can be conducted in group or classroom-style sessions that are led by a moderator, use face-to-face counseling, or use technology-based interventions like smartphone applications and social networks.” More than 30 percent of adults in the United States are considered obese.
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How Do I Follow a Healthy Diet Pattern?
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The Evidence Report
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5.2 Recommendations for preventing excess weight gain and obesity 5.2.1 Background Almost all countries (high-income and low-income alike) are experien- cing an obesity epidemic, although with great variation between and within countries. In low-income countries, obesity is more common in middle-aged women, people of higher socioeconomic status and those living in urban communities. In more affluent countries, obesity is not only common in the middle-aged, but is becoming increasingly prevalent among younger adults and children. Furthermore, it tends to be associated with lower socioeconomic status, especially in women, and the urban--rural differences are diminished or even reversed. It has been estimated that the direct costs of obesity accounted for 6.8% (or US$ 70 billion) of total health care costs, and physical inactivity for a further US$ 24 billion, in the United States in 1995. Although direct costs in other industrialized countries are slightly lower, they still consume a sizeable proportion of national health budgets (1). Indirect costs, which are far greater than direct costs, include workdays lost, physician visits, disability pensions and premature mortality. Intangible costs such as impaired quality of life are also enormous. Because the risks of diabetes, cardiovascular disease and hypertension rise continuously with increas- ing weight, there is much overlap between the prevention of obesity and the prevention of a variety of chronic diseases, especially type 2 diabetes. Population education strategies will need a solid base of policy and environment-based changes to be effective in eventually reversing these trends. 5.2.2 Trends The increasing industrialization, urbanization and mechanization occurring in most countries around the world is associated with changes in diet and behaviour, in particular, diets are becoming richer in high-fat, high energy foods and lifestyles more sedentary.
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