Weight Management
Nutrition::Food Matters::Weight Management
Calorie Balance
It’s all about calorie balance. That means if you eat more calories than your body uses, they will be stored as fat. One pound of body fat is equal to 3,500 calories. In theory, losing one pound requires a deficit of 3,500 calories. For example, eating 500 fewer calories per day would result in losing one pound per week. Of course, every “body” is different, so you may find that your weight loss can vary from week to week.
Today, more than 65 percent of adults in the United States are overweight or obese. This is significant because obesity increases the risk of diabetes and other chronic diseases. There are many causes of obesity, including genetic factors, environmental and social factors, and individual hormonal conditions.
Health Risks/Consequences of Obesity
Weighing too much may increase your risk for developing many health problems, including:
- Type 2 diabetes
- Heart disease
- Stroke
- Cancer
- Osteoarthritis
- Gout
- Gallbladder disease
- Fatty liver disease
- Breathing problems
- Infertility
- Emotional/psychological problems
Benefits of Reaching and Maintaining a Healthy Weight
If you are overweight, there are many benefits to losing weight—and if you’re already at a healthy weight, there are benefits to maintaining it! Here are just a few of the benefits:
- Lower blood sugar
- Lower blood pressure
- Improved blood lipids (cholesterol and triglycerides)
- Less stress on knees, hips, ankles, and feet
- Increased energy
- Easier to breathe
Diabetes and Weight
If you are overweight, you are at a higher risk for Type 2 diabetes. This is because extra weight causes changes in your body, making it more difficult for your cells to use insulin to get sugar from the blood. Excess weight may also decrease the amount of insulin produced by the pancreas. When this happens, your blood sugar rises, causing diabetes.
The good news is that you can make a difference and help prevent diabetes by losing some weight and making small lifestyle changes. Many health experts recommend a weight loss of at least 5 to 10 percent to reduce disease risk. This means that for a person who weighs 200 pounds, a weight loss of 10 – 20 pounds would make a difference. Look at the following chart to see how much a 5 to 10 percent weight loss means for various weights:
| Current Weight | 5 percent | 10 percent |
|---|---|---|
| 150 lbs. | 8 | 15 |
| 175 lbs. | 9 | 18 |
| 200 lbs. | 10 | 20 |
| 225 lbs. | 11 | 23 |
| 250 lbs. | 13 | 25 |
| 275 lbs. | 14 | 28 |
| 300 lbs. | 15 | 30 |
| 325 lbs. | 16 | 33 |
| 350 lbs. | 18 | 35 |
*Numbers have been rounded up to the nearest whole integer.
Learn More
- BMI—What is it and how do I calculate it?
What does BMI mean, and why should we care? BMI stands for Body Mass Index, and it tells a lot about your risk for diabetes and other chronic diseases. Click here to learn more about this measurement, and how you can use it to help plan your weight management strategies. - Food Matters!
You probably know that the types of food you choose will impact your weight management plan. The amount you choose can also make a real difference. Click here to learn more about managing the types and amounts of foods you choose. - Physical Activity and Weight Management
Being physically active can help you manage your weight! Click here to learn more about the benefits of regular physical activity! - Links and Resources
Click here for links that will help you learn even more about weight management and disease prevention.
GetFit Tips were taken from www.eatright.org, by the American Dietetic Association and www.CDC.gov by the Centers for Disease Control and Prevention.
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