Approximately 50 percent of Americans are overweight. Carrying
too much weight increases the risk of health problems such as
hypertension, heart disease, gall bladder disease and diabetes.
Losing weight — and keeping it off — can be challenging.
Controlling calorie and fat intakes, staying active and changing
behavior are keys to weight management.
Calorie Intake
Calorie needs vary from person to person. Age, gender, body size
and composition, physical condition, and activity level all play
a role in determining how many calories a person needs.
The number of calories required by your body through out the
day to do involuntary tasks, such as breathing, producing body
heat, keeping your heart beating, and sending messages to and
from the brain, is called your basal metabolic rate or BMR. A
person’s BMR actually represents about 60 percent of the
body’s daily energy needs. Approximately 30 percent of the
body’s daily energy needs is used for movement, including
a blink of your eye, walking to get the mail, folding laundry
as well as jogging around the block. The remaining 10 percent
of the body’s energy requirement is used to digest food
and absorb the nutrients from food.
When it comes to weight management, there is no magic formula.
To maintain weight, the number of calories consumed must equal
the number of calories the body burns. For people trying to lose
weight, the number of calories consumed must be fewer than the
number burned each day. The best way to accomplish this is to
cut back on calories by decreasing food intake, while increasing
physical activity.
If you are trying to cut back on the number of calories you
consume, pay attention to portion size. Choosing sensible portions
is an important factor in controlling calorie intake and managing
your weight. To learn more about what counts as a serving, see
Fact Sheet 9.306, A Guide to Daily Food Choices.
Fat Intake
Another key component of a healthy eating plan is a moderate fat
intake. At 9 calories per gram, fat contains more than twice the
calories of protein and carbohydrates (4 calories/gram each).
Limiting your fat intake not only reduces fat and calories, but
also reduces a risk factor for cardiovascular disease. A healthy
goal is 30 percent or less of total calories from fat.
Watching your fat intake doesn’t mean you must give up
your favorite foods. Choose lean meats and dairy products. Use
oils and spreads sparingly. Be aware of hidden fats in foods such
as bakery products, crackers, nuts and salad dressings. Learn
to modify recipes and use substitutions to lower the fat content.
Keep in mind that a low-fat eating plan is not always low in
calories. When selecting low-fat foods, look at the calorie content
as well. Fresh fruits and vegetables, whole grain products and
low-fat dairy products tend to be low in fat, refined sugars and
calories, yet rich in many vitamins and minerals.
Stay Active
People are more successful at losing weight when they alter eating
habits and stay active. Physical activity burns calories, raises
metabolism, and helps you lose body fat. Staying active also promotes
a sense of well-being and has beneficial effects on HDL cholesterol.
Contrary to popular belief, moderate activity does not increase
your appetite. Find an activity that you enjoy. If you are very
overweight or have other health problems, consult with your doctor
before beginning an exercise program. Start slowly, then work
up to at least 15 minutes a session, three to five times a week.
