Weight Management
Active at Any Size
Weight and Waist Measurement
Weight Cycling
Weight Loss for Life
Your Weight as You Quit Smoking
Do you feel that you can barely do any activity at all?
That you cannot exercise, play sports, or become more fit?
Very large people face special challenges in trying to be active.
You may not be able to bend or move in the same way that other people can.
It may be hard to find clothes and equipment for exercising. You may feel self-conscious
being physically active around other people.
Facing these challenges is hard—but it can be done!
The information in this booklet may help you start being more active
and healthier—no matter what your size!
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Why should I be active?
Being physically active may help you live longer and protect
you from:
- diabetes
- heart disease and stroke
- high blood pressure
- osteoporosis (a disease leading to weak bones that may break easily)
If you have any of these health problems, being physically active may help
control or improve your symptoms.
Regular physical activity helps you feel better because it:
- lowers your stress and boosts your mood
- increases your strength
- helps control blood pressure and blood sugar
- helps build healthy bones, muscles, and joints
- helps your heart and lungs work better
- improves your self-esteem.
Being physically active can be big fun!
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Appreciate Yourself!
If you cannot do an activity, don’t be hard on yourself. Feel good about
what you can do. Be proud of pushing yourself up out of a chair or
walking a short distance.
Pat yourself on the back for trying even if you can’t do it the
first time. It may be easier the next time!
To start being more active and keep at it:
- Start slowly. Your body needs time to get used to your new activity.
- Warm up. Warm-ups get your body ready for action. Shrug your shoulders,
tap your toes, swing your arms, or march in place. You should spend a few
minutes warming up for any physical activity—even walking. Walk more slowly
for the first few minutes.
- Cool down. Slow down little by little. If you have been walking
fast, walk slowly or stretch for a few minutes to cool down. Cooling down
may protect your heart, relax your muscles, and keep you from getting hurt.
- Set goals. Set short-term and long-term goals. A short-term goal
may be to walk 5 minutes on at least 3 days for 1 week. It may not seem like
a lot, but any activity is better than none. A long-term goal may be to walk
30 minutes on most days of the week by the end of 6 months.
- Get support. Get a family member or friend to be physically active
with you. It may be more fun, and your buddy can cheer you on.
- Track progress. Keep a journal of your physical activity. You may
not feel like you are making progress but when you look back at where you
started, you may be pleasantly surprised!
- Have fun! Try different activities to find the ones you really enjoy..
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Do I need to see my health care provider before I start being physically
active?
You should talk to your health care provider if you:
—have a chronic health problem such as diabetes, heart disease, asthma
or arthritis
—have high blood pressure, high cholesterol, or personal or family history
of heart disease, or
—are a woman over age 50 or a man over age 40.
Most very large people can do some or all of the physical activities in this
booklet. You do not need special skills or a lot of equipment. You
can do:
- Weight-bearing activities, like walking
and golfing, which involve lifting or pushing your own body weight.
- Non-weight-bearing activities, like swimming and water
workouts, which put less stress on your joints because you do not have to
lift or push your own weight. If your feet or joints hurt when you stand,
non-weight-bearing activities may be best for you.
- Lifestyle activities, like gardening, which do not have
to be planned.
Physical activity does not have to be hard or boring to be good for you. Anything
that gets you moving around—even for only a few minutes a day—is a healthy
start to getting more fit.
Chances are your health care provider will be pleased with your decision to
start an activity program. It is unlikely that you will need a complete medical
exam before you go out for a short walk!
Gentle physical activity is healthy.
You do not have to push yourself to benefit from physical activity. Thirty
minutes of gentle physical activity (like walking) can be just as healthy
as 15 minutes of intense physical activity (like fast dancing).
Walking (weightbearing)
The walking that you do during the day (like doing chores around the house
or in the yard) can help you be more fit. But regular, steady walking that
makes you breathe heavier can help you to be healthier. It will give your heart
and lungs—as well as your leg muscles—a good workout.
If you are not active now, start slowly. Try to walk 5 minutes a day for the
first week. Walk 8 minutes the next week. Stay at 8–minute walks until you
feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen each
walk by 3 minutes—or walk faster.
Tips for walking:
- Wear comfortable walking shoes with a lot of support. If you walk often,
you may need to buy new shoes every 6 to 8 months.
- Wear garments that prevent inner thigh chafing, such as tights or spandex
shorts.
- Make walking fun. Walk with a friend or pet. Walk in places you enjoy,
like a park or shopping mall.
To learn more, read the brochure Walking...A Step in the Right Direction from
the Weight-control Information Network (WIN). (Available in English and Spanish)
Where to work out.
You can do many activities in your home. But there are other
fun ways to be active in health clubs, in recreation centers, or outdoors.
It may be hard to be physically active around other people. Keep in mind
that you have just as much right to be healthy and active as anyone else.
Dancing (weight-bearing or non-weight-bearing)
Dancing may help:
- tone your muscles
- improve your flexibility
- make your heart stronger
- make your lungs work better.
You can dance in a health club, in a nightclub, or at home. To
dance at home, just move your body to some lively music!
Dancing on your feet is a weight-bearing activity. Dancing while
seated lets you move your arms and legs to music while taking the weight off
your feet. This may be a good choice if you can’t stand on your feet very long.
See the list of additional resources at the end of this booklet
for seated workout videos.
Water Workouts (non-weight-bearing)
Exercising in water helps you feel:
Flexible. You can bend and move your body in water
in ways you cannot on land.
Strong. Working against the water will help your
body get stronger.
At less risk of injury. Water makes your body float.
This keeps your joints from being pounded or jarred and helps prevent sore
muscles and injury.
Refreshed. You can keep cooler in water—even when
you are working hard.
You do not need to know how to swim to work out in water—you can
do shallow-water or deep-water exercises without swimming.
For shallow-water exercise, the water level should
be between your waist and your chest. If the water is too shallow, it will
be hard to move your arms underwater. If the water is deeper than chest height,
it will be hard to keep your feet touching the pool bottom.
For deep-water exercise, most of your body is underwater.
This means that your whole body will get a good workout. For safety and comfort,
wear a foam belt or life jacket.
Many swim centers offer classes in water workouts. Check with the
pools in your area to find the best water workout for you.
See the list of additional resources at the end of this booklet
to learn more about water exercises.
Weight training rule of thumb.
If you cannot lift a weight 6 times in a row, the weight you
are lifting is too heavy. If you can easily lift a weight 15 times in a row,
your weight is too light.
Weight Training (weight-bearing or non-weight-bearing)
Weight training builds strong muscles and bones. Getting stronger can also
help prepare you for other kinds of physical activity. You can weight train
at home or at a fitness center.
You do not need benches or bars to begin weight training at home. You can
use a pair of hand weights or even two soup cans.
Make sure you know the correct posture and that your movements are slow
and controlled.
Before you buy a home gym, check its weight rating (the number of pounds
it can support) to make sure it is safe for your size. If you want to join
a fitness center where you can use weights, shop around for one where you
feel at ease.
To learn more about weight training, see the list of additional resources
at the end of this booklet.
Photograph courtesy of Bicycles by Haluzak, Santa Rosa, CA
Bicycling (non-weight-bearing)
You can bicycle indoors on a stationary bike, or outdoors on a road bike.
Biking does not stress any one part of the body—your weight is spread between
your arms, back, and hips.
You may want to use a recumbent bike. On this type of bike, you sit low
to the ground with your legs reaching forward to the pedals. This may feel
better than sitting upright. The seat on a recumbent bike is also wider than
the seat on an upright bike.
For biking outdoors, you may want to try a mountain bike. These bikes have
wider tires and are heavy. You can also buy a larger seat to put on your
bike.
Make sure the bike you buy has a weight rating at least as high as your
own weight..
To learn more about bicycling, see the list of additional resources at
the end of this booklet.
Questions to ask when choosing a fitness center.
—Can the treadmills or benches support people who are large?
—Do the fitness staff know how to work with people of larger
sizes?
—Can I take time to see how I like the center before I sign
up?
—Is the aim to have fun and get healthy—not to lose weight?
Stretching (weight-bearing or non-weight-bearing)
Stretching may help you:
- be more flexible
- feel more relaxed
- improve your blood flow
- keep your muscles from getting tight after doing other
physical activities.
You do not have to set aside a special time or place to stretch.
At home or at work, stand up, push your arms toward the ceiling, and stretch.
Stretch slowly and only enough to feel tightness—not until you feel pain. Hold
the stretch, without bouncing, for about 30 seconds. Do not stretch cold muscles.
Yoga and tai chi are types of stretching. They help you breathe
deeply, relax, and get rid of stress.
Your local fitness center may offer yoga, tai chi, or other stretching
classes. You may want to start with “gentle” classes, like those aimed at seniors.
Applaud yourself!
If you can do only a few or none of these activities, it’s OK. Remember
to appreciate what you can do, even if you think it’s a small amount.
Just moving any part of your body—even for a short time—can make you healthier.
Lifestyle Activities
Lifestyle physical activities do not have to be planned. You can
make small changes to make your day more physically active and improve your
health. For example,
- Take 2- to 3-minute walking breaks at work a few times a day.
- Put away the TV remote control—get up to change the channel.
- March in place during TV commercials.
- Sit in a rocking chair and push off the floor with your feet.
- Take the stairs instead of the elevator.
Doing chores like lawn mowing, leaf raking, gardening, and housework
may also improve your health.
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Drink plenty of water.
Water helps every cell and organ in your body work. It cushions your joints,
helps keep you regular, and keeps your body cool.
Try these tips for safe physical activity.
Stop your activity right away if you:
- have pain, tightness, or pressure in your chest or left neck, shoulder,
or arm
- feel dizzy or sick
- break out in a cold sweat
- have muscle cramps
- feel pain in your joints, feet, ankles, or legs. You could hurt yourself
if you ignore the pain.
Ask your health care provider what to do if you have any of these
symptoms.
Slow down if you feel out of breath. You should be able to
talk during your activity, without gasping for breath.
Drink lots of water before, during, and after physical activity
(even water workouts) to replace the water you lose by sweating.
Do not do hard exercise for 2 hours after a big meal (but
taking a walk is OK). If you eat small meals, you can be physically active
more often.
Wear the right clothes:
- Wear lightweight, loose-fitting tops so you can move easily.
- Wear clothes made of fabrics that absorb sweat and remove it from your
skin.
- Never wear rubber or plastic suits. Plastic suits could hold the sweat
on your skin and make your body overheat.
- Women should wear a good support bra.
- Wear supportive athletic shoes for weight-bearing activities.
- Wear a knit hat to keep you warm when you are physically active outdoors
in cold weather. Wear a tightly woven, wide-brimmed hat in hot weather to
help keep you cool and protect you from the sun.
- Wear sunscreen when you are physically active outdoors.
Healthy, fit bodies come in all sizes. Whatever your size or shape,
get physically active now and keep moving for a healthier life!
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YMCA &YWCA.
Council on Size and Weight
Discrimination, Inc.
National Association to Advance
Fat Acceptance.
Body Positive
Big
Folks Exercise and Fitness Resources Frequently Asked Questions (FAQ).
Healthy Living with Bliss.™
Body Mass Index
Today, 64.5 percent of adults in the U.S. are overweight or obese. How
do you know if you are among them? Two
simple measures, body mass index (BMI) and waist circumference, provide
useful estimates of overweight, obesity, and body fat distribution.
BMI measures your weight in relation to your height, and is closely
associated with measures of body fat. You can calculate your BMI using this
formula:
For example, for someone who is 5 feet, 7 inches tall and weighs
220 pounds, the calculation would look like this:
A BMI of 18.5 to 24.9 is considered healthy. A person with a BMI
of 25 to 29.9 is considered overweight, and a person with a BMI of 30 or more
is considered obese.
You can also find your weight group on the chart below. The chart
applies to all adults. The higher weights in the healthy range apply to people
with more muscle and bone, such as men. Even within the healthy range, weight
gain could increase your risk for health problems.
Find your weight on the bottom of the graph. Go straight up
from that point until you come to the line that matches your height. Then
look to find your weight group. The higher your BMI is over 25, the greater
chance you may have of developing health problems.
* Without shoes **Without clothes
Because BMI does not show the difference between fat and muscle,
it does not always accurately predict when weight could lead to health problems.
For example, someone with a lot of muscle (such as a body builder) may have
a BMI in the unhealthy range, but still be healthy and have little risk of
developing diabetes or having a heart attack.
BMI also may not accurately reflect body fatness in people who
are very short (under 5 feet) and in older people, who tend to lose muscle
mass as they age. And it may not be the best predictor of weight-related health
problems among some racial and ethnic groups such as African American and Hispanic/Latino
American women. But for most people, BMI is a reliable way to tell if your
weight is putting your health at risk.
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Excess weight, as measured by BMI, is not the only risk to your health.
So is the location of fat on your body. If you carry fat mainly around your
waist, you are more likely to develop health problems than if you carry fat
mainly in your hips and thighs. This is true even if your BMI falls within
the normal range. Women with a waist measurement of more than 35 inches or
men with a waist measurement of more than 40 inches may have a higher disease
risk than people with smaller waist measurements because of where their fat
lies.
To measure your waist circumference, place a tape measure around your bare
abdomen just above your hip bone. Be sure that the tape is snug, but does
not compress your skin, and is parallel to the floor. Relax, exhale, and
measure your waist.
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Extra weight can put you at a higher risk for many health problems including
type 2 diabetes, high blood pressure, and heart disease.
Extra weight can put you at higher risk for these health problems:
-
type 2 diabetes (high blood sugar)
-
high blood pressure
-
heart disease and stroke
-
some types of cancer
-
sleep apnea (when breathing stops for short periods during sleep)
-
osteoarthritis (wearing away of the joints)
-
gallbladder disease
-
liver disease
- irregular menstrual periods
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If your BMI is between 25 and 30 and you are otherwise healthy, try to avoid
gaining more weight, and look into healthy ways to lose weight and increase
physical activity. Talk to your health care provider about losing weight
if
-
your BMI is 30 or above, or
-
your BMI is between 25 and 30 and you have:
-
two or more of the health problems listed above or
-
a family history of heart disease or diabetes, or
your waist measures over 35 inches (women) or 40 inches (men)-even if
your BMI is less than 25-and you have:
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Weight cycling is the repeated loss and regain of body weight.
When weight cycling is the result of dieting, it is often called "yo-yo" dieting.
A weight cycle can range from small weight losses and gains (5-10 lbs. per
cycle) to large changes in weight (50 lbs. or more per cycle).
Some research links weight cycling with certain health risks. To
avoid potential risks, most experts recommend that obese adults adopt healthy
eating and regular physical activity habits to achieve and maintain a healthier
weight for life. Non-obese adults should try to maintain their weight through
healthy eating and regular physical activity.
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A person who repeatedly loses and gains weight should not have more trouble
trying to reach and maintain a healthy weight than a person attempting to
lose weight for the first time. Most studies show that weight cycling does
not affect one’s metabolic rate—the rate at which the body burns fuel (food)
for energy. Based on these findings, weight cycling should not affect the
success of future weight-loss efforts. Metabolism does, however, slow down
as a person ages. In addition, older people are often less physically active
than when they were younger. Regardless of your age, making regular physical
activity as well as healthy eating habits a part of your life will aid weight
loss and improve health overall.
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Weight cycling has not been proven to increase the amount of fat
tissue in people who lose and regain weight. Researchers have found that after
a weight cycle, those who return to their original weights have the same amount
of fat and lean tissue (muscle) as they did prior to weight cycling.
Some people are concerned that weight cycling can put more fat
around their abdominal (stomach) area. People who tend to carry excess fat
in the stomach area (apple-shaped), instead of in the hips, thighs, and buttocks
(pear-shaped), are more likely to develop type 2 diabetes, heart disease, and
high blood pressure. Studies have not found, however, that after a weight cycle,
people have more fat around their stomachs than they did before weight cycling.
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Some studies suggest that weight cycling may increase the risk for certain
health problems. These include high blood pressure, high cholesterol, and
gallbladder disease. For adults who are not obese and do not have weight-related
health problems, experts recommend maintaining a stable weight to avoid any
potential health risks associated with weight cycling. Obese adults, however,
should continue to try to achieve modest weight loss to improve overall health
and reduce the risk of developing obesity-related diseases.
Losing and regaining weight may have a negative psychological effect if
you let yourself become discouraged or depressed. Weight cycling should not
be a reason to “feel like a failure.” Instead it is a reason to refocus on
making long-term changes in your diet and level of physical activity to help
you keep off the pounds you lose.
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It is not known for certain whether weight cycling causes health
problems. The diseases associated with being obese, however, are well known.
These include:
-
High blood pressure
-
Heart disease
-
Stroke
-
Type 2 diabetes
-
Certain types of cancer
-
Arthritis
-
Gallbladder disease.
Not every adult who is overweight or obese has the same risk for
disease. Whether you are a man or woman, the amount and location of your fat,
and your family history of disease all play a role in determining your disease
risk. Experts agree, however, that even a modest weight loss of 10 percent
of body weight over a period of six months or more can improve the health of
an adult who is overweight or obese.
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Further research on the effects of weight cycling is needed. In the meantime,
if you are obese or are overweight and suffer from weight-related health problems,
try to improve your health by achieving a modest weight loss. Although weight
cycling may have some effect on disease risk, the serious health problems resulting
from obesity are clearly understood. If you need to lose weight, you should
be ready to commit to lifelong changes in your eating and physical activity
behaviors.
If you are not obese or overweight with weight-related health problems, maintain
your weight. Focus on adopting healthful eating habits and enjoying regular
physical activity to manage weight and promote health for life.
Return to top Weight Loss for Life
There are many ways to lose weight, but it is not always easy to
keep the weight off. The key to successful weight loss is making changes in
your eating and physical activity habits that you can keep up for the rest
of your life. The information presented here may help put you on the road to
healthy habits.
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Some weight-related health problems:
—diabetes
—heart disease or stroke
—high blood pressure
—high cholesterol
—gallbladder disease
—some types of cancer
—osteoarthritis (wearing away of the joints)
—sleep apnea (interrupted
breathing during sleep).
Health experts agree that you may gain health benefits from even a small weight
loss if:
- you are obese based on your body mass index (BMI) (see BMI chart below),
- you are overweight based on your BMI and have weight-related health problems
or a family history of such problems, or
- you have a waist that measures more than 40 inches if you are a man or
more than 35 inches if you are a woman.
A weight loss of 5 to 15 percent of body weight may improve your health and
quality of life, and prevent these health problems. For a person who weighs
200 pounds, that means losing 10 to 30 pounds.
Even if you do not need to lose weight, you still should follow healthy eating
and physical activity habits to help prevent weight gain and stay healthy as
you age.
Find your weight on the bottom of the graph. Go straight up from that point
until you come to the line that matches your height. Then look to find your
weight group.
* Without shoes ** Without clothes
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Calories needed to maintain weight
—about 1,600 calories a day for inactive women
—about 2,200 calories a day for inactive men and active women
—about 2,800 calories a day for active men.
Your body weight is controlled by the number of calories you eat and the number
of calories you use each day. To lose weight you need to take in fewer calories
than you use. You can do this by creating and following a plan for healthy
eating and a plan for regular physical activity.
You may also choose to follow a formal weight-loss program that can help you
make lifelong changes in your eating and physical activity habits. See below
for more information on weight-loss programs.
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The Nutrition Facts label from the U.S. Food and Drug Administration (FDA)
is found on most packaged foods. It tells you how many calories and how much
fat, protein, carbohydrate, and other nutrients are in one serving of the food.
For more information on the Nutrition Facts label, see “Other Resources” at
the end of this brochure.
A weight-loss “diet” that limits your portions to a very small size or that
excludes certain foods may be hard to stick to and not work over the long term.
Instead, a healthy eating plan takes into account your likes and dislikes,
and includes a variety of foods that give you enough calories and nutrients
for good health.
Make sure your eating plan contains:
- Appropriate calorie level. The calorie level of your eating plan should
let you lose about 1/2 to 2 pounds per week. This means eating about 300
to 500 fewer calories a day than the levels needed to maintain weight. You
can find out how many calories are in the foods you eat by reading the Nutrition
Facts labels on food packaging.
- Enough vitamins and minerals. It may be hard to get all of the vitamins
and minerals you need on a low-calorie eating plan. If you eat less than
1,600 calories a day, you may want to add fortified foods such as breakfast
cereal to your plan, or take a daily vitamin and mineral supplement.
- Enough protein. If you are a woman aged 19 years and older, you should
get about 46 grams of protein each day. If you are a man of the same age,
you should get about 56 grams a day. Enough protein is important to make
repairs to the body and prevent muscle breakdown.
- Enough carbohydrates. About 55 percent of your daily calories should come
from carbohydrates like whole grains, fruits, and vegetables. If you eat
1,500 calories a day, that means eating about 200 grams of carbohydrates.
Although popular low-carbohydrate diets may suggest lower levels, you need
at least 130 grams of carbohydrates each day to prevent fatigue and nausea.
- No more than 30 percent of calories, on average, from fat per day. Limiting
fat may help you limit calories, which in turn may help you lose weight.
Limiting fat to 30 percent of calories would mean that if you eat 1,500
calories a day, you should eat no more than 50 grams of fat.
- The Food Guide Pyramid from the United States Department of Agriculture
(USDA) can help you make your daily food choices and tell you how many servings
you should eat from each food group to meet your nutritional needs. The
number of servings is based on your age and the amount of physical activity
you do. For more information on the Food Guide Pyramid, see “Other Resources”
at the end of this brochure.
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Regular physical activity may help you lose weight and keep weight off. It
may also improve your energy level and mood, and lower your risk for developing
diseases like heart disease, diabetes, and some cancers.
Any amount of physical activity is better than none. Experts recommend doing
30 minutes of moderate-intensity physical activity on most or all days of the
week for good health. To lose weight or maintain a weight loss, you may need
to do more than 30 minutes of physical activity a day, as well as follow your
healthy eating plan.
You can get your daily 30 minutes or more all at once, or break it up into
shorter sessions of 20, 15, or even 10 minutes. Try some of these moderate-intensity
physical activities:
- walking (15 minutes per mile or 4 miles per hour)
- biking
- tennis
- aerobic exercise classes (step aerobics, kick boxing, dancing)
- energetic house or yard work (gardening, raking, mopping, vacuuming).
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There are two different types of weight-loss programs—clinical
and non-clinical. Knowing what a good program will offer and what to watch
out for may help you choose a weight-loss program that will work for you.
What it is: A non-clinical program may be commercially operated,
such as a privately owned weight-loss chain. You can follow a non-clinical
program on your own by using a counselor, book, website, or weight-loss product.
You can also join others in a support group, worksite program, or community-based
program. Non-clinical weight-loss programs may require you to use the program’s
foods or supplements.
What a safe and effective program will offer:
- Books, pamphlets, and websites that are written or reviewed by a licensed
health professional such as a medical doctor (M.D.) or registered dietitian
(R.D.).
- Balanced information about following a healthy eating plan and getting
regular physical activity.
- Leaders or counselors who show you their training credentials. (Program
leaders or counselors may not be licensed health professionals.)
Program cautions:
- If a program requires you to buy prepackaged meals, find out how much
the meals will cost—they may be expensive. Also, eating prepackaged meals
does not let you learn the food selection and cooking skills you will need
to maintain weight loss over the long term.
- Avoid any diet that suggests you eat a certain formula, food,
or combination of foods for easy weight loss. Some of these diets may work
in the short term because they are low in calories. But they may not give
you all the nutrients your body needs and they do not teach healthy eating
habits.
- Avoid programs that do not include a physical activity plan.
- Talk to your health care provider before using any weight loss product,
such as a supplement, herb, or over-the-counter medication.
What it is: A clinical program provides services in a health care setting,
such as a hospital. One or more licensed health professionals, such as medical
doctors, nurses, registered dietitians, and/or psychologists, provide care.
A clinical program may or may not be commercially owned.
Clinical programs may offer services such as nutrition education, physical
activity, and behavior change therapy. Some programs offer prescription weight-loss
drugs or gastrointestinal surgery.
Prescription weight-loss drugs
If your BMI is 30 or more, or your BMI is 27 or more and you have weight-related
health problems, you may consider using prescription weight-loss drugs. Drugs
should be used as part of an overall program that includes long-term changes
in eating and physical activity habits. Only a licensed health care provider
can prescribe these drugs. See “Additional Reading” for more information
about prescription medications for the treatment of obesity.
Gastrointestinal surgery
If your BMI is 40 or more, or your BMI is 35 or more and you have weight-related
health problems such as diabetes or heart disease, you may consider gastrointestinal
surgery (also called bariatric surgery). Most patients lose weight quickly,
and many keep off most of their weight with a healthy eating plan and regular
physical activity. Still, surgery can lead to problems that require more
operations. Surgery may also reduce the amount of vitamins and minerals in
your body and cause gallstones. See “Additional Reading” for more information
about gastrointestinal surgery.
What a safe and effective program will offer:
- A team of licensed health professionals
- A plan to help you keep weight off after you have lost it.
Program cautions:
- There may be side effects or health risks involved in the program that
can be serious. Discuss these with your health care provider.
For more detailed information about choosing a safe and successful weight-loss
program, see “Additional Reading” at the end of this brochure.
It is not always easy to change your eating and physical activity habits.
You may have setbacks along the way.
But keep trying—you can do it!
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Fact sheets offering related information from the Weight-control Information
Network (WIN) are listed below
Active at Any Size describes the benefits of being physically active no matter
what a person’s size, and presents a variety of activities that large people
can enjoy safely.
Choosing a Safe and Successful Weight-loss Program provides a list of things
to look for when choosing a safe and effective weight-loss program, as well
as a list of questions to ask program providers.
Gastrointestinal Surgery for Severe Obesity describes the different types
of surgery available to treat severe obesity. It explains how gastrointestinal
surgery promotes weight loss and the benefits and risks of each procedure.
Just Enough for You describes the difference between a portion—the amount
of food a person chooses to eat—and a measured serving. It offers tips for
judging portion sizes and for controlling portions at home and when eating
out.
Prescription Medications for the Treatment of Obesity presents information
on medications that suppress appetite or reduce the body’s ability to absorb
dietary fat. The types of medications and the risks and benefits of each are
described.
Walking…A Step in the Right Direction offers tips for getting started on a
walking program and illustrates warm-up stretching exercises. It also includes
a sample walking program.
Weight and Waist Measurement explains two simple measures—body mass index
(BMI) and waist circumference—to help people determine if their weight and/or
body fat distribution are putting their health at risk.
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Will I gain weight if I stop smoking?
Not everyone gains weight when they stop smoking. Among people
who do, the average weight gain is between 6 and 8 pounds. Roughly 10 percent
of people who stop smoking gain a large amount of weight—30 pounds or more.
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When smokers quit, they may gain weight for a number of reasons.
These include:
-
Feeling hungry. Quitting smoking may make a person feel hungrier than
usual. This feeling usually goes away after several weeks.
-
Having more snacks and alcoholic drinks. Some people eat more high-fat,
high-sugar snacks and drink more alcoholic beverages after they quit
smoking.
-
Burning calories at normal rate again. Smoking cigarettes makes the
body burn calories faster. After quitting smoking, the body’s normal
rate of burning calories returns. When calories are burned more slowly
again, weight gain may take place.
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To help yourself gain only a small amount or no weight when you
stop smoking, try to:
-
Accept yourself
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Get regular moderate-intensity physical activity
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Limit snacking and alcohol
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Consider using medication to help you quit.
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Do not worry about gaining a few pounds. Instead, feel proud that you are
helping your health by quitting smoking. Stopping smoking may make you feel
better about yourself in many ways.
Stopping smoking may help you have:
-
-
-
fresher breath and fresher smelling clothes and hair
-
fewer wrinkles and healthier-looking skin
-
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Regular physical activity may help you avoid large weight gains
when you quit smoking. It may help you look and feel good, and fit into your
clothes better. You will likely find that you can breathe easier during physical
activity after you quit smoking.
Try to get 30 minutes or more of moderate-intensity physical activity
on most days of the week, preferably every day. The ideas below may help you
to be active every day.
Ideas for being active every day
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Take a walk after dinner.
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Sign-up for a class such as dance or yoga. Ask a friend to join you.
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Get off the bus one stop early if you are in an area safe for walking.
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Park the car farther away from entrances to stores, movie theatres, or
your home.
-
Take the stairs instead of the elevator. Make sure the stairs are well
lit.
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Having more high-fat, high-sugar snacks and alcoholic drinks may
lead to large weight gains when you quit smoking. The ideas below may help
you make healthy eating and drinking choices as you quit smoking.
Healthy eating and drinking choices as you quit smoking
-
Do not go too long without eating. Being very hungry can lead to less
healthy food choices.
-
Eat enough at meal times to satisfy you.
-
Choose healthy snacks, such as fresh fruit or canned fruit packed in juice
(not syrup), air-popped popcorn, or fat-free yogurt, when you are hungry
between meals.
-
Do not deny yourself an occasional ”treat.“ If you crave ice cream, enjoy
a small cone.
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Choose an herbal tea, hot cocoa made with nonfat milk, or sparkling water
instead of an alcoholic beverage.
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Talk to your health care provider about medications that may help
you quit smoking. Some people gain less weight when they use a medication to
help them stop smoking.
Medications that may help you quit smoking
-
Nicotine replacement therapy
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patch
-
gum
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nasal spray
-
inhaler
- Antidepressant medication
The patch and gum are available without a prescription from your
health care provider.
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Will weight gain hurt my health?
A small—or even large—weight gain will not hurt your health as
much as continuing to smoke will. The health risks of smoking are dramatic.
Health risks of smoking
-
Death—tobacco use is the leading cause of preventable death in the United
States. It kills more than 400,000 people in the U.S. each year.
-
Cancer—smoking greatly increases the risk for lung cancer, the leading
cause of cancer death in the U.S. Smoking is also linked to cancer of
the esophagus, larynx, kidney, pancreas, and cervix.
-
Other health problems—smoking increases the risk for lung disease and
heart disease. In pregnant women, smoking is linked to premature birth
and low birth weight babies.
By quitting smoking, you are taking a big step to improve your
health. Instead of worrying about weight gain, focus on quitting. Once you
are tobacco-free, you can work toward having a healthy weight for life by becoming
more physically active and choosing healthier foods.
American Cancer Society
American
Heart Association
American Lung
Association
National Cancer
Institute
National Institute on Drug Abuse
Office
of the Surgeon General
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Anorexia
