8: Weight Management
- Page ID
- 145687
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)By Lisa Jellum
Learning Objectives
- Discuss how to manage weight through diet
- Provide steps for starting a weight loss plan
- Reinforce the importance of physical activity in weight management
- Explain how to keep the weight off
The majority of Americans are unhappy with their current weight. Almost everyone would like to lose at least 5 pounds. A growing percentage of Americans are carrying enough excess weight to put them at risk for many diseases and even death. Few people, however, know enough about their own bodies to successfully manage their weight. Anyone planning to start a weight loss program should begin by carefully considering the following factors:
- How many calories are being consumed daily?
- How many calories are being expended?
- How much fluids are being consumed?
- How well are electrolytes being managed?
Another consideration to acknowledge when thinking about excess weight or too little weight is the negative impact of "thinness" pressures on body image which has been observed for a number of years. According to Ordaz et al. (2017) limited research has examined ethnic differences in thinness pressures from distinct sociocultural influences. For White women, each source was salient for disordered eating. For Black women, family pressure was particularly salient for appearance evaluation. For Hispanic women, family pressure was particularly salient for disordered eating and appearance evaluation. Findings suggest possible ethnic differences in the relative salience of some pressures over others (Body Image. 2017 Nov 21;24:1–4. doi: 10.1016/j.bodyim.2017.11.004). It is important to consider a number of factors when addressing weight management. The priority should be systemic health.
- 8.1: Weight Management Through Diet
- This page discusses achieving ideal weight through a balanced understanding of diet and macronutrients, favoring gradual weight loss of 1-2 pounds weekly to maintain lean muscle. It highlights the importance of a 10-day nutritional intake analysis and a daily calorie deficit of 500-1,000 calories through diet and exercise. The page emphasizes setting realistic goals, seeking support, and tracking progress to foster motivation and promote healthier habits.
- 8.2: The Importance of Physical Activity in Maintaining a Healthy Weight
- This page highlights the importance of physical activity in weight loss and maintenance, noting its role in increasing calorie expenditure and reducing health risks. It stresses regular exercise alongside dietary changes and recommends 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly.
- 8.3: Keeping the Weight Off
- This page discusses the importance of long-term changes in eating habits for achieving lasting weight loss, as emphasized by the CDC. It suggests keeping a food diary to identify patterns and triggers for overeating, addressing unhealthy habits, and adopting healthier alternatives. Reinforcing new habits with patience and self-compassion, recognizing successes, and focusing on gradual changes are key to fostering a healthier lifestyle.
- 8.4: Health Risks of Being Underweight
- This page explores the health risks associated with being underweight, especially in adults and children, emphasizing nutritional deficiencies and chronic diseases. It highlights anorexia nervosa and bulimia as severe psychiatric disorders, detailing their symptoms and required treatments. Anorexia leads to extreme weight loss, while bulimia involves binge eating and purging cycles. Binge-eating disorder, often resulting in obesity, lacks compensatory behaviors.