Safe Weight-Loss

According to a Health and Healthcare poll conducted by the Gallup Organization in 2009, 55% of Americans would like to lose weight, but only 27% are seriously pursuing weight-loss[1]. Even though it is estimated that Americans spend around 40 billion dollars a year in weight-loss products and programs, their long-term effectiveness is somewhat questionable because many people regain two-thirds of the weight lost within one year.

However, this is not a reason to completely give up and reach for the ice cream instead. The University of Pittsburg maintains a record (National Weight Control Registry) of more than 3,000 people who have successfully lost weight and were able to maintain weight-loss for several years[2]. Among these records there are some very interesting facts:

• 80% of the participants are women.
• 45% of the participants have lost weight on their own.
• 98% of the participants have made modifications to their diet.
• 94% of the participants increased their physical activity level.
• The most frequently reported activity was walking.

Note that there is absolutely nothing on this list that requires special skills. This means that you, too, can be successful, and you won’t need to starve yourself or exercise like crazy. For long-term success, balance is the key. An effective weight management program should include nutritional adjustments, regular physical activity, and lifestyle and behavior modifications.

But before you start, you must reframe your thoughts about weight-loss. First of all, it should never be considered a quick fix to vanity issues (such as losing a few pounds for the high school reunion party), so extreme methods such as crash diets and appetite suppressants are big “no-nos.” Keep in mind that weight-loss is a long-term goal, and establishing small, manageable, short-term goals is a fundamental part of the process. Determine the steps you need to go through in order to get to where you want to be. And don’t forget to take baby steps. Making small changes over time is effective because you have time to adapt to the modifications and convert them into habits. You don’t want to become overwhelmed by making too many changes at once. Choose one area to improve, work hard towards your goal, and reward yourself when you achieve it. Also, reassess your needs frequently, and readjust your goals as you go.

In theory, weight-loss is accomplished when an energy deficit is created by reducing caloric intake (energy in) and/or increasing caloric expenditure through physical activity (energy out). However, the human body is very efficient in conserving energy. This means that when you reduce the caloric intake too much, the body tries to save energy by slowing down your metabolism. Also, when there is an energy shortage, it ends up burning protein in your muscles as fuel.  That’s why a modest decrease in energy consumption (a decrease of 250 to 500 calories a day) is advised. Considering that to burn one pound of fat it is necessary to create an energy deficit of 3,500 calories, a deficit of 500 calories a day is enough to lose one pound of body fat per week. However, choose a calorie level you can live with. Remember that these are adjustments that should be maintained for the rest of your life, not some short-term diet. It is also vital to select a variety of nutrient-dense foods in order to get all the nutrients you need within your caloric allowance. Finally, you will be more likely to succeed if you personalize your program. Eat foods you like instead of following predetermined meal plans.

Of course, if you choose to combine the dietary adjustments with regular physical activity, you can boost the energy deficit. Moderate-intensity exercise such as walking, bicycling, gardening, and dancing can contribute to an energy expenditure of 250 calories per hour. Also, resistance training exercises can build valuable muscle mass, which contributes to an increase in the resting metabolic rate[3] on the long run. It is important to pick activities you enjoy in order to improve adherence and motivation. Don’t forget that activities of daily living also contribute to energy expenditure, so keep moving as much as you can.

The last, but not the least, component of a weight management program is behavior modification. This is an essential step because its objective is to build habits that will guarantee long term commitment. Your first task is to identify behavior patterns that might be harmful. You can keep a food and activity journal in which you describe how you feel each time you eat or exercise. This will give you the chance to know yourself better. Once you know what you want to change, transform it into a goal by making it specific, measurable, and time framed.

Even though the weight-loss industry makes it sound easy, weight-management is a tough process. Keep in mind that your weight is determined by genetics components that are out of your control, as well as environmental ones over which you might have some control. Resist the urge to create an ideal body-image, because it might not be attainable. At the end, you’ll be better off if you focus on healthier instead of leaner.

References

Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.

Bryant, C., et al, eds. ACE Lifestyle & Weight Management Consultant Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2007.

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