Weight management education -
This is an adult weight management program that focuses on long-term behavior changes, building your physical activity program, empowerment, and responsibility towards weight management. UC Davis Health School of Medicine Betty Irene Moore School of Nursing News Careers Giving. menu icon Menu.
Health Education. All Classes. Classes by Topic Class Calendar. Featured Topics. Diabetes Heart Health High Blood Pressure. Physiological Influences on Weight Management Answer Understand the essential physiological factors that affect body fat percentage and can contribute to weight fluctuation.
Topics include: Issues of the thyroid gland Issues of the gonadal systems Issues of the adrenal gland Issues of other organs of the endocrine system. Let Customers Speak for Us. Customer Reviews. Thats one of my absolute favorite books.
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Just Select Affirm at Checkout Enroll Now. What does a healthy diet look like? A healthy diet favors natural, unprocessed foods over pre-packaged meals and snacks.
It is balanced, meaning that it provides your body with all the nutrients and minerals it needs to function best. It emphasizes plant-based foods—especially fruits and vegetables—over animal foods. It contains plenty of protein. It is low in sugar and salt. Here a few examples of healthy meals for weight loss.
For breakfast, a bowl of bran flakes with sliced strawberries and walnuts with nonfat milk. For lunch, a turkey sandwich on wheat with vegetables and an olive oil and vinegar dressing. For dinner, a salmon steak on a bed of spinach.
Healthy snacks for weight loss include almonds or pistachios, string cheese with an apple, Greek yogurt or a banana with peanut butter. Before you begin your weight-loss journey, do some brainstorming about the kinds of healthy foods you enjoy so that you can have lots of choices as you plan your meals and snacks.
Such styles of eating tend to have a few things in common—they tend to be plant-based diets, they emphasize healthy fats, no simple sugars and low sodium, and they favor natural foods over the highly processed fare typical of much of the Western diet. For example, the Mediterranean style diet gets its name from the foods available to various cultures located around the Mediterranean Sea.
It heavily emphasizes minimally processed fruits, vegetables, legumes, nuts and whole grains. It contains moderate amounts of yogurt, cheese, poultry and fish. Olive oil is its primary cooking fat. Red meat and foods with added sugars are only eaten sparingly.
Besides being an effective weight loss method, eating a Mediterranean style diet is linked to a lower risk of heart disease, diabetes, depression and some forms of cancer. Experts developed the DASH diet Dietary Approaches to Stop Hypertension specifically as a heart-healthy regimen.
The combination of food types contained in the diet seem to work together especially effectively to lower blood pressure and decrease risk of heart failure. The key features of DASH are low cholesterol and saturated fats, lots of magnesium, calcium, fiber and potassium, and little to no red meat and sugar.
Unsurprisingly, that equates to a list of foods similar to those of the Mediterranean diet—whole grains, vegetables, fruits, fish, poultry, nuts and olive oil. As its name implies, the MIND diet Mediterranean-DASH diet Intervention for Neurodegenerative Delay was designed by doctors to take elements from the Mediterranean and DASH diets that seemed to provide benefits to brain health and stave off dementia and cognitive decline.
In practice, it is very similar to both the Mediterranean and DASH diets, but it puts stronger emphasis on leafy green vegetables and berries, and less emphasis on fruit and dairy.
In recent years, the Nordic diet has emerged as both a weight-loss and health-maintenance diet. Based on Scandinavian eating patterns, the Nordic diet is heavy on fish, apples, pears, whole grains such as rye and oats, and cold-climate vegetables including cabbage, carrots and cauliflower.
Studies have supported its use both in preventing stroke and in weight loss. What do all of these diets have in common? Eating for your health—especially your heart health—by adopting elements from these diets is a smart way to lose weight.
But is fasting healthy, and does intermittent fasting work? Fasting—abstaining from eating for some period of time—is an ancient practice that is safe when not taken to extremes.
Official websites use. gov A. managemrnt website Weight management education to an official government organization in the United States. gov website. Share sensitive information only on official, secure websites. Maintaining a healthy weight for life is important for everyone.Weight management education -
This suggests that genes may play a role in weight gain. Families may also share eating and lifestyle habits. For example, some families may often have foods and drinks that are high in calories, sugar, and fat. And some families may tend to be less active and spend more time doing things like sitting and watching TV or using computers.
Not enough sleep. People who don't get enough sleep may eat more calories and snack more. Some people eat when they feel bored, sad, or stressed, even if they are not hungry.
Medicines and health conditions. Taking certain medicines, such as steroids and certain antidepressants , can lead to weight gain. Some chronic health problems can also cause you to gain weight.
A few examples are Cushing's syndrome and polycystic ovary syndrome PCOS. How can I get to and stay at a healthy weight? Some ways to do this are: Eating more nutrient-rich foods, such as foods with lots of vitamins , minerals , and fiber. Eating and drinking less of the foods and beverages that have lots of calories, salt , sugar, and fat.
Limiting alcohol. Finding healthier ways to cook, such as using healthier oils to cook with and baking or grilling instead of frying foods. Getting more physical activity. The general recommendation is for adults to get minutes of physical activity each week, including: Aerobic activity, which is also called cardio.
It uses your large muscle groups chest, legs, and back to speed up your heart rate and breathing. Muscle-strengthening activity, which is also called strength training.
It works your muscles by making you push or pull against something. NIH: National Institute of Diabetes and Digestive and Kidney Diseases. Start Here. Choosing a Safe and Successful Weight-Loss Program National Institute of Diabetes and Digestive and Kidney Diseases Also in Spanish Finding a Balance of Food and Activity Centers for Disease Control and Prevention Also in Spanish Health Tips for Adults National Institute of Diabetes and Digestive and Kidney Diseases Also in Spanish Healthy Weight, Nutrition, and Physical Activity Centers for Disease Control and Prevention Also in Spanish.
Diagnosis and Tests. Assessing Your Weight and Health Risk National Heart, Lung, and Blood Institute Obesity Screening National Library of Medicine Also in Spanish.
Treatments and Therapies. Living With. Cutting Calories Centers for Disease Control and Prevention Also in Spanish Daily Food and Activity Diary National Heart, Lung, and Blood Institute Food Portions: Choosing Just Enough for You National Institute of Diabetes and Digestive and Kidney Diseases Also in Spanish Nutrition: MedlinePlus Health Topic National Library of Medicine Also in Spanish Some Myths about Nutrition and Physical Activity National Institute of Diabetes and Digestive and Kidney Diseases Also in Spanish Weight Loss: 6 Strategies for Success Mayo Foundation for Medical Education and Research Weight-Loss: Gain Control of Emotional Eating Mayo Foundation for Medical Education and Research.
Related Issues. Sample Menus to Eat Right and Lose Weight National Heart, Lung, and Blood Institute. Changing Your Habits for Better Health National Institute of Diabetes and Digestive and Kidney Diseases Also in Spanish Diets: MedlinePlus Health Topic National Library of Medicine Also in Spanish Guide to Behavior Change National Heart, Lung, and Blood Institute Guide to Physical Activity National Heart, Lung, and Blood Institute How to Handle Food Cravings Academy of Nutrition and Dietetics Metabolism and Weight Loss: How You Burn Calories Mayo Foundation for Medical Education and Research Selecting a Weight-Loss Program National Heart, Lung, and Blood Institute Weight Management and Healthy Living Tips National Institute of Diabetes and Digestive and Kidney Diseases.
Health Check Tools. Calculate Your Body Mass Index National Heart, Lung, and Blood Institute Also in Spanish Calorie Counter American Cancer Society.
Test Your Knowledge. Test Your Knowledge About Healthy Eating Medical Encyclopedia Also in Spanish. Statistics and Research. FastStats: Obesity and Overweight National Center for Health Statistics Obesity and Cancer Centers for Disease Control and Prevention. Clinical Trials.
gov: Body Mass Index National Institutes of Health ClinicalTrials. gov: Weight Loss National Institutes of Health ClinicalTrials. gov: Weight Reduction Programs National Institutes of Health.
Article: Why more successful? An analysis of participants' self-monitoring data in an Article: Evaluating the Implementation of the Connect for Health Pediatric Weight Management Article: Engaging with Brown Buttabean Motivation for Sustained Weight Loss.
Weight Control -- see more articles. Reference Desk. Definitions of Health Terms: Nutrition National Library of Medicine. Different approaches and plans work for different people, so it's important to try not to get discouraged and to keep trying until you find something that works for you.
Be careful about misinformation online and weight loss clinics with questionable ethics. Nothing out there is magic. Losing weight takes hard work, and keeping it off requires a plan that is sustainable long-term.
The first step is to determine your starting point, which includes weighing yourself and measuring your waist circumference. The body mass index BMI is calculated from your height and weight calculator 1 and calculator 2. The BMI measurement provides an estimate of a person's total body fat, which is why experts find it more useful for assessing cardiovascular risk than a person's weight alone.
However, it's not a perfect measure because it does not factor in variability in body composition. While most professional medical societies continue to recommend using a person's BMI when assessing risk, an experienced health care provider will also consider other factors including a person's overall health when making recommendations for how to achieve and maintain a healthy weight.
In general, a waist circumference greater than 35 inches 88 cm in females and 40 inches cm in males increases the risk of obesity-related complications, such as heart disease and diabetes. People with obesity and who have a larger waist size may need more aggressive weight loss treatment than others.
Your health care provider can talk to you about your situation, how to set short- and long-term goals, and how to start working toward those goals. Types of treatment — Based on your situation and medical history, your health care provider can help you determine what combination of weight loss treatments would work best for you.
Treatments must include changes in lifestyle, physical activity, approach to eating, and, in some cases, weight loss medicines or a surgical procedure. Weight loss surgery, also called bariatric surgery, is reserved for people with obesity who have not had success with other approaches.
SETTING A WEIGHT LOSS GOAL. It is important to set a weight loss goal. Your first goal should be to avoid gaining more weight. Once you know your starting point, it is helpful to create milestones and health-related goals in order to start tracking your success. If you are overweight or have obesity, losing 5 percent of your body weight is a reasonable initial weight loss goal.
In the longer term, losing more than 15 percent of your body weight and staying at this weight is an extremely good result. However, keep in mind that even losing 5 percent of your body weight leads to important health benefits, so although your ultimate weight loss goal may be greater, try not to get discouraged if you're not able to lose more than this initially.
LIFESTYLE CHANGES. Programs that help you to change your lifestyle are usually run by psychologists, nutritionists, or other professionals. The goals of lifestyle changes are to help you change your eating habits, become more active, and be more aware of how much you eat and exercise, helping you to make healthier choices.
Triggers to eat — Determining what triggers you to eat involves figuring out what foods you eat and where and when you eat them. To figure out what triggers you to eat, keep a record for a few days of everything you eat, the places where you eat, how often you eat, and the emotions you were feeling when you eat.
For some people, the trigger is related to a certain time of day or night. For others, the trigger is related to a certain place or activity, like sitting at a desk working or driving past a favorite fast-food outlet. Eating — You can change your eating habits by breaking the chain of events between the trigger for eating and the act of eating.
There are many ways to do this. For instance, you can:. The types of foods we eat on a regular basis are related to whether we gain or lose weight over time. Whole grains, fruits, vegetables, nuts, and yogurt are associated with maintaining a lower weight, while foods like french fries or chips, sugar-sweetened beverages, and red or processed meats are associated with weight gain.
High fructose-containing beverages, trans fats, and highly processed foods are particularly harmful for health and maintaining a healthy weight. Setting goals and using rewards — Rewarding yourself for good eating behaviors can help you to develop better habits. The idea is not to reward weight loss, but to reward yourself for changing unhealthy behaviors to healthy ones.
Do not use food as a reward. Some people find monetary rewards eg, buying a new piece of clothing , personal care eg, a haircut, manicure, or massage , or leisure activities eg, watching a favorite TV show or playing a game to work well.
Giving yourself small rewards each time you make better eating choices helps reinforce the value of the good behavior. It's important to set clear behavior goals as well as a time frame for reaching your goals. For example, you might set a goal to avoid snacking after a certain time every day for a week, with a longer-term goal to lose 5 percent of your weight by a certain date, and 10 or 15 percent by a later date.
Reward small changes along the way to your final goal. Other factors that contribute to successful weight loss — Changing your behavior involves more than just changing unhealthy eating habits; it also involves finding people around you to support your weight loss, reducing stress, and learning to resist temptations.
The support person needs to understand your goals. Not all situations are avoidable, so in addition, learning to be strong when tempted by food is an important part of your weight loss plan.
As an example, you will need to learn how to say "no" and continue to say no when urged to eat at parties and social gatherings.
Develop strategies for events before you go, such as eating before you go or taking low-calorie snacks and calorie-free drinks with you. This is why many commercial groups ie, programs for which you pay to be a member are successful.
Family support is also essential; if your family or partner does not support your efforts to lose weight, this can slow your progress or even keep you from losing weight. A positive thought for the same event could be, "Well, I ate cake when it was not on my plan.
Now I should do something to get back on track. It is important to find a way to get through these difficult times without eating or by choosing low-calorie food instead, like raw vegetables.
It may be helpful to imagine a relaxing place that allows you to temporarily escape from stress. With deep breaths and closed eyes, you can imagine this relaxing place for a few minutes. As with all weight loss programs, you are most likely to be successful with these plans if you make long-term changes in how you eat.
Exercise and movement — While exercise alone is not likely to result in weight loss, getting regular physical activity has many other health benefits.
In addition to improving physical health, it also lowers stress. You don't need to do intense exercise or go to the gym daily to get these benefits; even small changes, like taking the stairs instead of the elevator and making sure to get up frequently if you work at a desk, can improve your health.
If you are interested in starting an exercise routine but aren't sure where to start, your health care provider can help. See "Patient education: Exercise Beyond the Basics ".
CHANGING YOUR EATING HABITS. A calorie is a unit of energy found in food. Your body needs calories to function.
If you are trying to lose weight, the goal of any eating plan is to burn up more calories than you eat. How quickly you lose weight on a given calorie intake depends upon several factors, such as your age, sex, and starting weight. In general:. This is because they have more muscle mass, which uses more energy.
How many calories do I need? Your health care provider can help you figure out this number and how to modify your diet accordingly. In general, it is best to choose foods that contain enough protein, carbohydrates, essential fatty acids, and vitamins.
Try to avoid or at least limit alcohol, sugar-sweetened beverages sodas and fruit drinks , and sweets candy, cakes, cookies , since they have calories but generally lack important nutrients.
General information about diet, nutrition, and your health is available in a separate article. See "Patient education: Diet and health Beyond the Basics ". Portion-controlled diets — One simple way to diet is to buy pre-packaged foods, like frozen low-calorie meals or meal-replacement canned drinks or bars.
A typical meal plan for one day may include:. Low-fat diet — To reduce the amount of fat in your diet, you can:.
You can look at the nutrition label to see how much fat is each serving of a food figure 1. For a calorie diet, this would mean about 45 g or fewer of fat per day. If you try a low-fat diet, you should increase the amount of healthy carbohydrates in your diet eg, whole grains, fruits, and vegetables.
Low-carbohydrate diet — Low- and very-low-carbohydrate diets eg, Atkins diet, South Beach diet, or "ketogenic" diet are effective for weight loss and have become popular ways to lose weight quickly.
Carbohydrates are found in fruits, vegetables, grains including breads, rice, pasta, and cereal , alcoholic beverages, and dairy products. Meat and fish contain very few carbohydrates. If you try a low-carbohydrate diet, it's important to make healthy choices for fat and protein eg, fish, nuts, beans ; eating a lot of saturated fats found in butter and red meat can increase your cholesterol level and raise your risk of heart disease.
Mediterranean diet — The term "Mediterranean diet" refers to a way of eating that is common in olive-growing regions around the Mediterranean Sea. Although there is some variation in Mediterranean diets, there are some similarities.
Most Mediterranean diets include:. Use low-fat dairy products skim milk, fat-free yogurt, low-fat cheese. Substitute fish or poultry for red meat. A modest amount is up to one 4 ounce glass per day for females and up to two glasses per day for males. Which diet is best? However, any diet will help you to lose weight if you are able to stick with it.
Following a very restrictive diet may help you lose weight quickly, but it's easy to gain the weight back as soon as you stop following the diet. Therefore, it is important to choose an eating plan that includes foods you like. Fad diets — "Fad" diets often promise quick weight loss more than 1 to 2 pounds per week and may claim that you do not need to exercise or give up your favorite foods.
Some fad diets cost a lot of money because you have to pay for seminars, pills, or packaged foods. Fad diets generally lack any scientific evidence that they are safe and effective, instead relying on "before" and "after" photos or testimonials. Diets that sound too good to be true usually are.
These plans are a waste of time and money and are not recommended. A health care provider can help you find a safe and effective way to lose weight and keep it off. WEIGHT LOSS MEDICINES. Medication may be helpful for weight loss when used in combination with diet, exercise, and lifestyle changes.
However, it is important to understand the risks, benefits, and limitations of these medicines. They can cause side effects that may be bothersome, and in many cases the long-term safety data are limited.
In addition, these medicines may not be covered by insurance and can be expensive. Although weight loss medicines may not help you reach your "dream" weight, they can contribute to reducing your risk of diabetes or heart disease.
Weight loss medicines may be recommended for people who have not been able to lose weight with diet and exercise who have a:. Some of the available weight loss medications are discussed below.
Your doctor can talk to you about the different medications and your options based on your situation, medical history, and preferences. If you try a medicine for weight loss and it does not work or you are bothered by side effects, your doctor may suggest trying a different medicine or combination of medicines.
GLP-1 receptor agonists — Glucagon-like peptide 1 GLP-1 receptor agonists are medications given by injection under the skin in the abdomen, thigh, or upper arm. They are used in the treatment of diabetes; they work by increasing insulin release in response to a meal and slowing digestion.
They may also have cardiovascular benefits in adults with type 2 diabetes. In the United States, the GLP-1 receptor agonists liraglutide and semaglutide are also approved for the treatment of obesity in people without diabetes.
Liraglutide brand name: Saxenda is injected once daily, while semaglutide brand name: Wegovy is injected once weekly. Both medications are started at a low dose then increased gradually to help minimize side effects such as nausea. Liraglutide and semaglutide are very effective weight loss medications.
Obesity Obesity and weight stigma the condition of having too much total body fat. Preventing bleeding ulcers manabement Preventing bleeding ulcers obese means managemen your weight is greater eudcation Preventing bleeding ulcers is considered healthy for your body size. Obesity is determined by a measurement called BMI body mass index. BMI is an estimate of body fat and is calculated from height and weight. For adults, a BMI of 30 or higher is considered obese. This information is not intended to replace advice given to you by your health care provider.
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