While the media today are full of stories about fad diets, quick weight-loss plans and exercise gizmos, most healthcare professionals say the keys to reaching and maintaining a healthy weight are regular exercise and a healthy diet.
Sounds simple, right? Unfortunately, many of us struggle with weight issues. Some 250 million adults are considered obese, meaning they weigh 20-25 percent or more than their maximum desirable weight for their height.
Let's look more closely at what it takes to carry out a healthy weight-maintenance plan.
Nutrition
Remember the food pyramid you encountered back in grade school? The USDA and the Department of Health and Human Services still recommend the Food Guide Pyramid as the roadmap for healthy eating. That means eating the following recommended servings from each food group daily:- 6-11 servings from the bread, cereal, rice, and pasta group;
- 3-5 servings from the vegetable group;
- 2-4 servings from the fruit group;
- 2-3 servings from the milk, yogurt, and cheese group;
- 2-3 servings from the meat, poultry, fish, dry beans, eggs, and nuts group;
- Fats, oils, and sweets to be eaten sparingly.
The calorie guideline for sedentary women and some older adults is 1,600 calories per day. About 2,200 calories per day are right for most children, teenage girls, active women and sedentary men, and 2,800 calories per day are recommended for teenage boys, active men and some very active women.
In addition, the USDA recommends a variety of low-fat, high-fiber foods, and moderate sugar and sodium intake.
Exercise
It's never too early -- or too late -- to start exercising. Always check with a doctor first, then consider these training regimens:- Aerobic exercise- involves the large muscle groups and provides the most benefit to the heart. For example, running, fast walking, bicycling and dancing are aerobic, heart-healthy exercises.
- Strength or resistance training- involves building muscle strength while burning fat. Weightlifting is a good example, and it carries the added benefit of helping prevent osteoporosis.
- Flexibility- Stretching exercises, like yoga or tai chi, can help prevent injuries and provide a wider range of movement.
The best exercise is simply any activity you'll do on a consistent basis. Choose an activity you enjoy, such as tennis, dancing or cross-country skiing, and you're more likely to make time for it.
In addition, you should strive to maintain an aerobic workout session for a minimum of 30 minutes three to four times a week. Benefits from strength training can be seen in as few as two, 15-minute training sessions a week, although three sessions a week are optimal. Stretching exercises can be done daily.
Weight Management Alternatives
For very overweight people who find that traditional exercising and dieting regimens are not working, the best course of action is to consult your doctor, who may recommend a prescription drug. For example:- Orlistat (Xenical®) works to reduce the amount of fat your body absorbs through foods, which makes it a useful tool for helping to maintain weight loss, although it may cause gastrointestinal problems.
- Sibutramine (Meridia®) helps to properly balance chemicals in the brain, which in turn helps to increase your body's metabolism. Side effects include dry mouth and insomnia. People taking Meridia should avoid using decongestants.
Prescription appetite suppressants are usually considered for short-term use, and include phentermine (Adipex-P®), benzphetamine (Didrex®), phendimetrazine (Plegine®, Adipost®, Bontril®), dithylpropion (Tenuate® Dospan®), and mazindol (Sanorex®, Mazanor®). These drugs should not be used if you have heart disease, thyroid disease or glaucoma. Side effects include dry mouth, nervousness, and nausea.
Even with the many advances in medicine and pharmacology today, maintaining a healthy weight will continue to be a struggle for millions of Americans. But the benefits -- increased energy, better health and an overall better quality of living -- make it a goal worth striving for.
Robin Hoogshagen, R.Ph., joined Wal-Mart's pharmacy staff in 1993. Today she oversees the company's corporate office pharmacy where she trains newly hired pharmacists and oversees new projects.
