Weight management is to maintain body weight at a healthy level.
Information
Regular exercise and a healthy diet are crucial when it comes to weight control. A weight management plan depends on whether the person is overweight or underweight.
An easy way to calculate the desirable body weight is to use the following formula:
* Women: 45.36 kg (100 pounds) for the first 1.52 m (5 ‘) of height plus 2.26 kg (5 pounds) per 2.54 cm (1′) jobs.
* Men: 48,08 kg (106 lbs) for the first 1.52 m (5 ‘) of height plus 2.72 kg (6 pounds) per 2.54 cm (1′) jobs.
* For a small body frame, subtract 10%, to a large frame, you must add 10%.
Measurements of body fat mass and are used to determine whether an individual is below or above their weight. A dietitian or certified exercise physiologist can help you calculate your body fat. The recommended amount of body fat differs for men and women.
For women:
* The recommended amount of body fat is 20 to 21%.
* The average American woman has approximately 22 to 25% body fat.
* A woman with more than 30% body fat is considered obese.
For men:
* The recommended amount of body fat is 13 to 17%.
* The average American man has approximately 17 to 19% body fat.
* A man with 25% body fat or higher is considered obese.
The body mass index (BMI) is an indirect measure of body composition and takes into consideration both your weight and height. BMI helps determine your risk for certain diseases, including diabetes and hypertension.
It is important to note that the terms “overweight” and “obesity” does not mean the same thing.
Weight management for a person who has been overweight involves continued physical activity to maintain and control the amount of food eaten.
LOW WEIGHT
Anorexia nervosa and bulimia are eating disorders associated with a negative body image. Anorexia nervosa is a disorder that involves an extreme self-imposed food restriction produces a dangerously rapid weight loss to the point of starvation. This disorder is more common in adolescent females, but may also occur in males, children and adults.
Bulimia is binge eating followed by self-induced vomiting often associated with anorexia nervosa. Very often there is no significant weight loss and the condition may go unnoticed until the individual seeks help.
Excessive intentional weight loss can cause a person’s body weight in dangerously low. For such people, weight management involves maintaining sufficient intake of food to prevent weight loss increased.
CALORIES FOR WEIGHT MAINTENANCE
To maintain weight, you can use the following formula:
* 10 calories per pound (453 g) of desirable body weight if you are sedentary or very obese.
* 13 calories per pound of desirable body weight if the activity level is low or the person is older than 55 years.
* 15 calories per pound of desirable body weight if you regularly do moderate activity.
* 18 calories per pound of desirable body weight if you do strenuous activity.
Activity levels:
* Low activity: No planned, regular physical activity, the only type of physical activity that takes place is casual, weekend or weekly activity (like golf or recreational tennis).
* Moderate activity: Participation in physical activities like swimming, jogging or fast walking for 30 to 60 minutes at a time.
* Strenuous activity: Participation in vigorous physical activity for 60 minutes or more, at least 4 or 5 days a week.
A BALANCED DIET
Do not eat meat more than once a day. Eat fish and poultry more often than red or processed meats because they are less fattening.
* Avoid fried food absorbs the fats from cooking oils and increase the consumption of dietary fat. We recommend cooking steamed or grilled but, if necessary frying, you should use polyunsaturated oils such as corn.
* Reduce salt intake, limiting the table salt or flavor intensifiers that contain it, such as monosodium glutamate (MSG).
* Include fiber in your diet. It is found in green leafy vegetables, fruits, grains, bran flakes, nuts, tubers and grain foods.
* Do not eat more than 4 eggs a week, because although they are a good source of protein and low in saturated fat, are high in cholesterol, so it should be consumed in moderation.
* Choose fresh fruit for desserts rather than cookies, cakes or puddings.
* Eat a balanced diet. Too much is never good, either calories or a particular type of food.
* Follow the recommendations of the pyramid of the basic food groups.
RECOMMENDATIONS FOR WEIGHT MANAGEMENT
For weight maintenance success, then there are a number of basic guidelines:
* Eat a balanced diet and healthy
* Balance physical activity with diet to maintain your desired weight. Aerobic exercise helps to increase muscle tissue and burn calories.
* Gradually adjust your eating habits to encourage a permanent change in lifestyle. You may need counseling and behavior modification to change your diet.
* Avoid alcohol or drink in moderation.
RESOURCES
A registered dietitian is an excellent resource for individualized weight management because they provide information on classes and programs within the community.
Newsletters are available to the consumer through the FTC (Federal Trade Commission in the United States) evaluating commercial programs for weight management.
Note: 1 calorie equals 1000 calories or 1 kilocalorie.
See also: Diet and calories.
Diet and Nutrition Consultation
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