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Weight loss tips facts and myths about weight loss and wellness - must know facts from us department of health
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Weight loss tips facts and myths about weight loss and wellness - must know facts from us department of health

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If you are overweight and have excess abdominal fat, a weight-related medical problem, or a family history of such problems, you need to lose weight. Healthy diets and exercise can help people maintain a healthy weight, and may also help them lose weight. It is important to recognize that overweight is a chronic condition which can only be controlled with long-term changes. To reduce caloric intake, eat less fat and control portion sizes. If you are not physically active, spend less time in sedentary activities such as watching television, and be more active throughout the day. As people lose weight, the body becomes more efficient at using energy and the rate of weight loss may decrease. Increased physical activity will help you to continue losing weight and to avoid gaining it back.

Did you know that 1 in 3 people have insulin resistance or are considered “prediabetic" which could be the main reason that people are overweight? Losing just5-10% of your weight will help you reduce risks of heart attacks, diabetes and
even some cancers.

Under the direction of Dr. Prab Tumpati, W8MD Weight Loss Centers was founded in order to help you overcome obesity and to make a difference. Dr. Tumpati has passed a written board examination in the field of Bariatric Medicine and is also Board Certified in Sleep Medicine and Internal Medicine. The doctor’s of W8MD partner with each patient to develop a custom
weight management program to best meet their individual needs taking into account their medical history, lifestyle and goals.

Since weight and sleep go together, most of the W8MD centers are able to address sleep issues such as snoring, obstructive sleep apnea, narcolepsy, insomnia and restless leg syndrome to name a few.

And the best part of the program is that most insurance’s cover the doctor visits.

Check out our website at www.w8md.com to learn more about us. If you have a little or a lot of weight to lose and want to do it without surgery, set up fees and mandatory meal replacements or appetite suppressants, think W8MD for weight loss.

And, if you are a physician, with an interest in helping your obese or overweight patients, and would like to add a W8MD program at your office, please feel free to contact us.

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Weight loss tips facts and myths about weight loss and wellness - must know facts from us department of health Weight loss tips facts and myths about weight loss and wellness - must know facts from us department of health Document Transcript

  • Weight-loss andNutrition MythsWIN Weight-control Information Network“Lose 30 pounds in 30 days!”“Eat as much as you want and still lose weight!”“Try the thigh buster and lose inches fast!”Have you heard these claims before? A large numberof diets and tools are available, but their qualitymay vary. It can be hard to know what to believe.This fact sheet may help. Here, we discuss myths andprovide facts and tips about weight loss, nutrition,and physical activity. This information may help youmake healthy changes in your daily habits. You canalso talk to your health care provider. She or he canhelp you if you have other questions or you wantto lose weight. A registered dietitian may also giveyou advice on a healthy eating plan and safe waysto lose weight and keep it off.Weight-loss and Diet MythsMyth: Fad diets will help me lose weight andkeep it off.Fact: Fad diets are not the best way to lose weightand keep it off. These diets often promise quickweight loss if you strictly reduce what you eat oravoid some types of foods. Some of these diets mayhelp you lose weight at first. But these diets are hardto follow. Most people quickly get tired of themand regain any lost weight.Fad diets may be unhealthy. They may not provideall of the nutrients your body needs. Also, losingmore than 3 pounds a week after the first few weeksmay increase your chances of developing gallstones(solid matter in the gallbladder that can cause pain).Being on a diet of fewer than 800 calories a day fora long time may lead to serious heart problems.U.S. Department of Healthand Human ServicesHealthy habits may help you loseweight.„„ Make healthy food choices. Half of yourplate should be fruits and veggies.„„ Eat small portions. Use a smaller plate,weigh portions on a scale, or check theNutrition Facts label for details aboutserving sizes (see page 3).„„ Build exercise into your daily life. Garden,go for family walks, play a pickup game ofsports, start a dance club with your friends,swim, take the stairs, or walk to the grocerystore or work.Combined, these habits may be a safe, healthyway to lose weight and keep it off.TIP: Research suggests that safe weight lossinvolves combining a reduced-calorie diet withphysical activity to lose 1/2 to 2 pounds a week(after the first few weeks of weight loss). Makehealthy food choices. Eat small portions. Buildexercise into your daily life. Combined, thesehabits may be a healthy way to lose weight andkeep it off.These habits may also lower yourchances of developing heart disease, high bloodpressure, and type 2 diabetes.
  • 2Myth: Carbs are fattening. I should limit themwhen trying to lose weight.Fact: Carbohydrates (carbs) are the body’s mainsource of fuel for energy. You don’t have to limit allcarbs to lose weight. There are two main types ofcarbs: simple carbs (sugars) and complex carbs(starches and fiber). Foods that are high in complexcarbs—like fruits, veggies, and whole grains—provide a healthy supply of fiber, minerals, andvitamins. But simple carbs from cake, candy, cookies,and sugar-sweetened desserts and drinks (includingalcohol) have many calories and few nutrients.Government dietary guidelines advise eating plentyof unrefined grains, like brown rice and whole-wheat bread, cereal, and pasta. They also suggestthat fruit and veggies should make up half of whatis on your plate. The Resources section at the end ofthis fact sheet offers helpful links to these guidelinesand the ChooseMyPlate website, which providesinformation, tips, and tools on healthy eating.TIP: To lose weight, reduce the number ofcalories you take in and increase the amount ofphysical activity you do each day. Create a healthyeating plan that mixes carbs, fat, and protein:„„ Eat a mix of fat-free or low-fat milk and milkproducts, fruits, veggies, and whole grains.„„ Limit added sugars, cholesterol, salt (sodium),and saturated fat.„„ Eat low-fat protein: beans, eggs, fish, lean meats,nuts, and poultry.Meal MythsMyth: Some people can eat whatever they wantand still lose weight.Fact: To lose weight, you need to burn more caloriesthan you eat and drink. Some people may seem toget away with eating any kind of food they want andstill lose weight. But those people, like everyone,must use more energy than they take in throughfood and drink to lose weight.A number of factors such as your age, genes,medicines, and lifestyle habits may affect yourweight. If you would like to lose weight, speak withyour health care provider about factors that mayaffect your weight. Together, you may be able tocreate a plan to help you reach your weight andhealth goals.Eat the rainbow!When making halfof your plate fruitsand veggies,choose foods withvibrant colors thatare packed withfiber, minerals,and vitamins.„„ Red: bell peppers, cherries, cranberries,onions, red beets, strawberries, tomatoes,watermelon„„ Green: avocado, broccoli, cabbage,cucumber, dark lettuce, grapes, honeydew,kale, kiwi, spinach, zucchini„„ Orange and yellow: apricots,bananas,carrots,mangoes,oranges,peaches,squash,sweet potatoes„„ Blue and purple: blackberries,blueberries,grapes, plums, purple cabbage, purplecarrots, purple potatoesFor more tips on healthy eating, see theResources section for helpful links to federallyapproved dietary guidelines and MyPlate.
  • 3TIP: When trying to lose weight, you can stilleat your favorite foods as part of a healthy eatingplan. But you must watch the total number ofcalories that you eat. Reduce your portion sizes(see the sidebar to understand portions andservings). Find ways to limit the calories in yourfavorite foods. For example, you can bake foodsrather than frying them.Use low-fat milk in placeof cream. Make half of your plate fruits andveggies.Start HereCheck CaloriesLimit theseNutrientsGet Enough ofthese NutrientsWhat is the difference between aserving and a portion?TheU.S.FoodandDrugAdministration(FDA)Nutrition Facts label appears on most packagedfoods (see Figure 1). It tells you how manycalories and servings are in a box or can. Theserving size varies from product to product.A portion is how much food you choose to eatat one time, whether in a restaurant, from apackage, or at home. Sometimes the servingsize and portion size match; sometimes theydo not.You can use the Nutrition Facts label„„ to track your calorie intake and number ofservings„„ to make healthy food choices by servingsmaller portions and selecting items lowerin fats, salt, and sugar and higher in fiberand vitaminsFor more guidance on reading food labels,check out the web page How to Use andUnderstand the Nutrition Facts Label listedunder Resources.Myth: “Low-fat” or “fat-free” means no calories.Fact: A serving of low-fat or fat-free food maybe lower in calories than a serving of the full-fatproduct. But many processed low-fat or fat-free foodshave just as many calories as the full-fat versionsof the same foods—or even more calories. Thesefoods may contain added flour, salt, starch, or sugarto improve flavor and texture after fat is removed.These items add calories.TIP: Read the Nutrition Facts (see Figure 1) on afood package to find out how many calories arein a serving. Check the serving size, too—it maybe less than you are used to eating.FIGURE 1. Nutrition Facts LabelAdapted from http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm.
  • 4Myth: Fast foods are always an unhealthy choice.You should not eat them when dieting.Fact: Many fast foods are unhealthy and may affectweight gain. However, if you do eat fast food, choosemenu options with care. Both at home and away,choose healthy foods that are nutrient rich, low incalories, and small in portion size.TIP: To choose healthy,low-calorie options,checkthe nutrition facts.These are often offered on themenu or on restaurant websites.And know thatthe nutrition facts often do not include saucesand extras.Try these tips:„„ Avoid “value” combo meals, which tend to havemore calories than you need in one meal.„„ Choose fresh fruit items or nonfat yogurt fordessert.„„ Limit your use of toppings that are high infat and calories, like bacon, cheese, regularmayonnaise, salad dressings, and tartar sauce.„„ Pick steamed or baked items over fried ones.„„ Sip on water or fat-free milk instead of soda.Myth: If I skip meals, I can lose weight.Fact: Skipping meals may make you feel hungrierand lead you to eat more than you normally wouldat your next meal. In particular, studies show a linkbetween skipping breakfast and obesity. People whoskip breakfast tend to be heavier than people whoeat a healthy breakfast.TIP: Choose meals and snacks that include avariety of healthy foods.Try these examples:„„ For a quick breakfast, make oatmeal with low-fatmilk, topped with fresh berries. Or eat a slice ofwhole-wheat toast with fruit spread.„„ Pack a healthy lunch each night, so you won’t betempted to rush out of the house in the morningwithout one.„„ For healthy nibbles, pack a small low-fat yogurt,a couple of whole-wheat crackers with peanutbutter, or veggies with hummus.For more on healthy eating, read our brochure BetterHealth and You: Tips for Adults. (See the Resourcessection for links to this and other WIN publications.)Myth: Eating healthy food costs too much.Fact: Eating better does not have to cost a lot ofmoney. Many people think that fresh foods arehealthier than canned or frozen ones. For example,some people think that spinach is better for you rawthan frozen or canned. However, canned or frozenfruits and veggies provide as many nutrients as freshones, at a lower cost. Healthy options include low-salt canned veggies and fruit canned in its own juiceor water-packed. Remember to rinse canned veggiesto remove excess salt. Also, some canned seafood,like tuna, is easy to keep on the shelf, healthy, andlow-cost. And canned, dried, or frozen beans, lentils,and peas are also healthy sources of protein that areeasy on the wallet.TIP: Check the nutrition facts on canned, dried,and frozen items. Look for items that are high incalcium,fiber,potassium,protein,and vitamin D.Also check for items that are low in added sugars,saturated fat, and sodium. For more tips, seeSmart Shopping for Veggies and Fruits andHealthy Eating on a Budget, both on the MyPlatewebsite (see the Resources section).
  • 5Physical Activity MythsMyth: Lifting weights is not a good way to loseweight because it will make me “bulk up.”Fact: Lifting weights or doing activities likepush-ups and crunches on a regular basis can helpyou build strong muscles, which can help you burnmore calories. To strengthen muscles, you can liftweights, use large rubber bands (resistance bands),do push-ups or sit-ups, or do household or yardtasks that make you lift or dig. Doing strengtheningactivities 2 or 3 days a week will not “bulk you up.”Only intense strength training, along with certaingenetics, can build large muscles.TIP: Government guidelines for physical activityrecommend that adults should do activities atleast 2 times a week to strengthen muscles.Theguidelines also suggest that adults should get150 to 300 minutes of moderately intense orvigorous aerobic activity each week—like briskwalking or biking.Aerobic activity makes yousweat and breathe faster.For more on the benefits of physical activity andtips on how to be more active, check out theGovernment’s guidelines for physical activity (seethe Resources section for a link).Myth: Physical activity only counts if I can do itfor long periods of time.Fact: You do not need to be active for long periodsto achieve your 150 to 300 minutes of activity eachweek. Experts advise doing aerobic activity for periodsof 10 minutes or longer at a time. You can spreadthese sessions out over the week.TIP: Plan to do at least 10 minutes of physicalactivity three times a day on 5 or more days aweek.This will help you meet the 150-minutegoal.While at work, take a brief walking break.Use the stairs. Get off the bus one stop early. Godancing with friends.Whether for a short or longperiod, bursts of activity may add up to the totalamount of physical activity you need each week.Don’t just sit there!Americans spend a lot of time sitting in frontof computers, desks, hand-held devices, andTVs. Break up your day by moving around moreand getting regular aerobic activity that makesyou sweat and breathe faster.„„ Get 150 to 300 minutes of moderatelyintense or vigorous physical activity eachweek. Basketball,brisk walks,hikes,hulahoops,runs,soccer,tennis—choose whateveryou enjoy best! Even 10 minutes of activityat a time can add up over the week.„„ Strengthen your muscles at least twice aweek. Do push-ups or pull-ups, lift weights,do heavy gardening, or work with rubberresistance bands.
  • 6Food MythsMyth: Eating meat is bad for my health andmakes it harder to lose weight.Fact: Eating lean meat in small amounts can bepart of a healthy plan to lose weight. Chicken, fish,pork, and red meat contain some cholesterol andsaturated fat. But they also contain healthy nutrientslike iron, protein, and zinc.TIP: Choose cuts of meat that are lower in fat,and trim off all the fat you can see. Meats thatare lower in fat include chicken breast, pork loinand beef round steak, flank steak, and extra leanground beef.Also, watch portion size.Try to eatmeat or poultry in portions of 3 ounces or less.Three ounces is about the size of a deck of cards.Myth: Dairy products are fattening andunhealthy.Fact: Fat-free and low-fat cheese, milk, and yogurtare just as healthy as whole-milk dairy products,and they are lower in fat and calories. Dairy productsoffer protein to build muscles and help organs workwell, and calcium to strengthen bones. Most milkand some yogurts have extra vitamin D added tohelp your body use calcium. Most Americans don’tget enough calcium and vitamin D. Dairy is aneasy way to get more of these nutrients.TIP: Based on Government guidelines, youshould try to have 3 cups a day of fat-free orlow-fat milk or milk products.This can includesoy beverages fortified with vitamins. If you can’tdigest lactose (the sugar found in dairy products),choose lactose-free or low-lactose dairy productsor other foods and drinks that have calcium andvitamin D:„„ Calcium: soy-based drinks or tofu made withcalcium sulfate; canned salmon; dark leafygreens like collards or kale„„ Vitamin D: cereals or soy-based drinksMore questions?If you do not know whether or not to believe aweight-loss or nutrition claim, check it out! TheFederal Trade Commission has information onfalse weight-loss claims in ads.You can also find out more about nutritionand weight loss by talking with a registereddietitian through the Academy of Nutrition andDietetics. See the Resources section for links.Myth: “Going vegetarian” will help me loseweight and be healthier.Fact: Research shows that people who follow avegetarian eating plan, on average, eat fewer caloriesand less fat than non-vegetarians. Some researchhas found that vegetarian-style eating patternsare associated with lower levels of obesity, lowerblood pressure, and a reduced risk of heart disease.Vegetarians also tend to have lower body mass index(BMI) scores than people with other eating plans.(The BMI measures body fat based on a person’sheight in relation to weight). But vegetarians—likeothers—can make food choices that impact weightgain, like eating large amounts of foods that are highin fat or calories or low in nutrients.
  • 7The types of vegetarian diets eaten in the UnitedStates can vary widely. Vegans do not consume anyanimal products, while lacto-ovo vegetarians eat milkand eggs along with plant foods. Some people haveeating patterns that are mainly vegetarian but mayinclude small amounts of meat, poultry, or seafood.TIP: If you choose to follow a vegetarian eatingplan,be sure you get enough of the nutrients thatothers usually take in from animal products likecheese,eggs,meat,and milk.Nutrients that maybe lacking in a vegetarian diet are listed in thesidebar,along with foods and drinks that may helpyou meet your body’s needs for these nutrients.Nutrient Common SourcesCalcium dairy products, soy drinks with addedcalcium, tofu made with calcium sulfate,collard greens, kale, broccoliIron cashews, spinach, lentils, chickpeas,bread or cereal with added ironProtein eggs, dairy products, beans, peas, nuts,seeds, tofu, tempeh, soy-based burgersVitamin B12 eggs, dairy products, fortified cereal orsoy drinks, tempeh, miso (tempeh andmiso are foods made from soybeans)Vitamin D foods and drinks with added vitamin D,including milk, soy drinks, or cerealZinc whole grains (check the ingredients liston product labels for the words “whole”or “whole grain” before the grainingredient’s name), nuts, tofu, leafygreens (spinach, cabbage, lettuce)ResearchThe National Institute of Diabetes and Digestiveand Kidney Diseases (NIDDK) conducts andsupports a broad range of basic and clinical obesityresearch. More information about obesity researchis available at http://www.obesityresearch.nih.gov.Participants in clinical trials can play a moreactive role in their own health care, gain access tonew research treatments before they are widelyavailable, and help others by contributing tomedical research. For more information, visithttp://www.clinicaltrials.gov.
  • 8ResourcesAdditional Reading from the Weight-control Information NetworkThe following materials are available from WIN at the phone and fax numbers andwebsite listed in the sidebar under the WIN contact information.■■ Better Health and You: Tips for Adults helps adults plan steps toward eating healthierfoods and being more physically active.■■ Changing Your Habits: Steps to Better Health guides readers through steps that canhelp them determine what “stage” they are in—how ready they are—to make healthylifestyle changes.The fact sheet also offers strategies on how to make healthy eatingand physical activity changes.■■ Choosing a Safe and Successful Weight-loss Program provides a list of things tolook for when choosing a safe and effective weight-loss program, as well as a list ofquestions to ask program providers.■■ Tips to Help You Get Active offers ideas to beat some of the environmental, health-related, and personal roadblocks to making physical activity a part of one’s regularroutine.■■ Weight Loss for Lifediscussesthebenefitsof weightlossandwaystodevelophealthyeatingandphysicalactivityplans.Inaddition,thedifferencesbetweenthetwotypesofformalweight-lossprograms—clinicalandnonclinical—arediscussed.Additional Resources■■ 2008 Physical Activity Guidelines for Americans. These guidelines provide generalinformation on physical activity, including how often you should be active and whichactivities are best for you.Visit http://www.health.gov/PAGuidelines.■■ Academy of Nutrition and Dietetics. To find a registered dietitian in your area, visithttp://www.eatright.org or call 1–800–877–1600.■■ Dietary Guidelines for Americans, 2010. You can find information and tips on healthyeating, shopping, and cooking online at http://www.health.gov/dietaryguidelines.■■ Federal Trade Commission. Check out weight-loss claims in ads at http://www.ftc.govor call 1–877–FTC–HELP (1–877–382–4357).■■ Healthy Eating on a Budget.http://www.choosemyplate.gov/healthy-eating-on-budget.html■■ How to Understand and Use the Nutrition Facts Label. This overview on the U.S.Food and Drug Administration’s website guides you in using the label to select healthyfood for yourself and your family.Visit http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm.■■ MyPlate. Information,tips,and interactive tools about healthy eating and physicalactivity,as well as healthy eating on a budget,are available from the U.S.Department ofAgriculture.Visit the MyPlate website at http://www.choosemyplate.gov.■■ Smart Shopping for Veggies and Fruits. http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet9SmartShopping.pdfWeight-controlInformation Network1 WIN WayBethesda, MD 20892–3665Phone: 202–828–1025Toll-free number: 1–877–946–4627FAX: 202–828–1028Email: WIN@info.niddk.nih.govInternet: http://www.win.niddk.nih.govhttp://www.facebook.com/win.niddk.nih.govThe Weight-control Information Network(WIN) is a national information serviceof the National Institute of Diabetes andDigestive and Kidney Diseases (NIDDK),part of the National Institutes of Health(NIH). WIN provides the general public,health professionals, and the media withscience-based, up-to-date, culturallyrelevant materials and tips. Topics includehealthy eating, barriers to physical activity,portion control, and eating and physicalactivity myths.Publications produced by WIN arereviewed by both NIDDK scientists andoutside experts. This fact sheet was alsoreviewed by Barbi Moore, R.D., L.D.,Jefferson County Department of Health,South Birmingham, AL.Inclusion of resources is for informationonly and does not imply endorsement byNIDDK or WIN.This publication is not copyrighted. WINencourages you to copy and share as manycopies as desired.Photo, page 4:http://www.SweetOnVeg.comPhoto, page 5:Centers for Disease Control andPrevention (CDC)/Amanda MillsPhoto, page 7:CDC/Cade Martin & Dawn ArlottaThis fact sheet is also available athttp://www.win.niddk.nih.gov.NIH Publication No. 04–4561March 2009Updated November 2012NIH…Turning Discovery Into Health®