Diet, exercise and weight control

Excess body fat is the result of consuming more calories than you burn. To lose weight, you must consume fewer calories than you burn each day. Daily exercise is also important.

Obesity is often defined with a mathematical formula called body mass index (BMI), which expresses a person's weight-to-height ratio. In fact, BMI is considered to be one of the best indicators of body fat.

BMI is calculated by dividing your body weight in kilograms by the square of your height in meters. A BMI of 30 or higher is considered obese. A BMI higher than 40 is considered severely obese, which typically means about 100 pounds overweight for men and 80 pounds overweight for women.

Contact your doctor before attempting to lose weight or start an exercise program. The information provided below is educational. It's not to be considered a weight-loss program.


General weight loss information
Being overweight increases the risk of developing health problems, such as heart disease, high blood pressure, diabetes and certain types of cancer. The more overweight you are, the greater the risk. If you're overweight, losing even 5 to 10 percent of your body weight can improve your health. Weight loss can also boost your self-image and energy level.
Making healthful food choices and exercising regularly are the keys to successful weight loss. A healthful diet based on the U.S. Department of Agriculture's Food Pyramid may help. Each day, try to get the recommended number of servings from each food group.

six to 11 servings from the bread, cereal, rice and pasta group
three to five servings from the vegetable group
two to four servings from the fruit group
two to three servings from the milk, yogurt and cheese group
two to three servings from the meat, poultry, fish, dry beans, eggs and nuts group
Use fats, oils and sweets sparingly.

If you're trying to lose weight, it's important to set reasonable goals and expectations. For example, up to 2 pounds per week is often recommended for healthy weight loss. Losing weight at this rate has also been linked to better success with keeping the weight off in the long run.

To lose 1 pound, you need to burn 3,500 more calories than you consume. If you're able to reduce your caloric intake by 500 calories a day, you'll lose weight at about 1 pound per week -- a rate considered safe for most people. You can achieve this by eating less, increasing your physical activity, or a combination of both.

Work with your doctor to determine what weight is best for you, as well as the best types of exercise or physical activity -- especially if you have a chronic medical condition. Once you've achieved a healthy weight, maintain it by striking a balance between the number of calories you consume and the number of calories you burn each day.


General exercise information
Exercise is available in many forms. Aerobic exercise includes activities such as walking, jogging, swimming, cycling, basketball - build lean muscle mass. A combination of aerobic exercise and strength training is often the most effective way to lose weight.
Before starting any exercise program, consult your doctor. It's often best to start with five-minute sessions, gradually building up to 30 to 60 minutes, depending on your fitness level and ability. Once you reach that level, exercise most days of the week. If you choose activities you find enjoyable, you'll be more likely to stick with it.

Here are some common exercises and the number of calories you can burn per hour:

bicycling (6 miles per hour) -li>walking (2 miles per hour) -
Mop the kitchen floor.

Walk around while you're talking on your cordless phone or cell phone.

Vacuum all the rooms in your house.

Take a walk during your lunch break.

Park your car far enough from the building entrance so you get a short walk.

Play actively with your kids.

Work out with an exercise video instead of watching a movie from the couch.

Wash your windows.

Instead of watching television, take a short walk after dinner.

Complications
Although excess weight can take a toll on your health, cycles of weight loss followed by weight gain (known as yo-yo dieting) can be even more detrimental to your health.
Too much weight loss can also be a health concern. If you don't consume enough calories, you may be leaving vital nutrients out of your diet. This may also be a problem with fad diets that exclude certain food groups. Some forms of excessive dieting may cause you to lose lean body mass or muscle. It's best to avoid fad diets in favor of a healthful diet that includes a balance of foods from each of the food groups.


Pregnancy-specific information
Although weight loss is not recommended during pregnancy, moderate exercise during all three trimesters is healthy for most women who have low-risk pregnancies. Regular exercise can help ease discomforts, such as back pain, leg cramps, constipation and water retention. Keep in mind that exercise can be harmful for women who have high-risk pregnancies or other health conditions, however. Before starting an exercise program, review your maximum target heart rate and any other guidelines or limitations with your doctor.
With your doctor's approval, exercise at least three times per week. Good exercise choices during pregnancy include walking, low-impact aerobics, swimming, water aerobics and stationary bicycling. Many hospitals and community centers offer classes designed for pregnant women. Never exercise to the point of exhaustion -- you should be able to talk while you're exercising without becoming breathless. Be sure you're eating an adequate diet for pregnancy. With regular exercise, you'll need extra calories to maintain a healthy weight gain. It's also important to drink plenty of water during and after exercise.


Senior-specific information
It's never too late to begin eating healthfully and become more physically active. Exercise can even improve balance in older adults, which decreases the risk of injuries related to falls. Exercise is also good for your mental health. It can alleviate depression, as well as reduce aches and pains. Quality of sleep tends to improve, and many people who exercise feel a general feeling of wellness. If you have any physical limitations, your doctor can help you create a modified exercise program.