Weight Control – Losing weight and keeping it off

I was reading an interesting article online recently I wanted to share with you. I found it on the website for the College of Family Physicians of Canada, and it’s entitled, “Weight Control – Losing weight and keeping it off”.

Family doctors (if you can find one!) are often a very good source of information related to general health. This article is a good one, and if you care to browse their website, I’m sure you’ll find much more useful information as well. I’ve included the link here:

http://www.cfpc.ca/English/cfpc/programs/patient%20education/weight%20control/default.asp?s=1

How can I lose weight?

The best way is to work on the things that have contributed to your being overweight. A new diet plan may help you lose weight for a little while. But the weight often comes back unless you find new ways to deal with the things that have contributed to your being overweight. This may include learning new ways to deal with your stress, finding ways to feel less lonely or talking with a counselor about how you’re feeling.

A few general tips may help you.

1. A regular exercise program. Few people lose weight and keep it off without exercise. Your doctor can help you plan an exercise program that will be right for you. (So can a Personal Trainer!) CB

2. A regular eating pattern. For most people, this will be three meals a day. The three meals should be about equal in size, and the foods eaten should be low in fat. (I’m not in total agreement here -  it’s generally considered easier to lose weight eating 4 or 5 small meals a day…)CB

3. Support. Support from family or friends is very important for long-term success in losing weight.

Following are some really great nutrition guidelines:

Tips on achieving a healthy weight

	Eat only until you feel satisfied.
	Begin meals with clear soups, broth or something light.
	Eat vegetables, grain foods or other starchy foods and protein foods at each meal.
	Eat slowly so your body has time to know when it’s full.
	Drink 8 glasses of water a day.
	Exercise.
	Stock your desk or home cupboards with low-fat snacks.
	Don’t keep high-fat foods in the house.
	Avoid alcohol.
	Let yourself indulge now and then. This helps you not feel deprived, which may cause you to eat too much later.

Foods high in fat

	Pastries, donuts, cakes, cookies, sweet rolls
	Crackers (other that saltines)
	Chips (potato chips, corn chips)
	Cheeses (other than cheeses made from skim milk)
	Nuts, peanuts, peanut butter
	Corn, soy, olive, peanut, coconut and all cooking oils.
	Margarine, shortening
	Butter, cream, ice cream
	Fried foods, hot dogs, luncheon meats

What’s so bad about high-fat foods?

Fat has more than twice the calories of carbohydrates and protein. Also, your body more easily uses fat calories to make body fat, compared with calories from carbohydrates or proteins. Fat in your diet may also confuse your appetite, not letting it tell you when you’re full.

EVERYONE PLEASE MEMORIZE THIS NEXT PASSAGE!!

Why is skipping meals not helpful?

Though skipping meals may work for a while, it backfires in the long run. This is because you get hungry and frustrated, and then eat too much at once.
You may be so used to skipping meals that you don’t feel hungry at normal mealtimes. For example, you may not be hungry in the morning. But after about a month of eating a normal breakfast and lunch and a light dinner, your body will readjust.

First Edition of the OAF Report

I am certified with CanFitPro (http://www.canfitpro.com). I have a TON of respect for the people at CanFitPro; they continue to impress with their commitment to excellence. Since this is my first blog, this month I will cite them as my first source of information. From their Certification Manual, published in June 2003, I quote:

The World Health Organization (WHO) suggests that older adults fall along a Health-Fitness Gradient. Older adults fall somewhere on this continuum based on their abilities. The Health-Fitness Gradient places older adults into three categories:

• Physically Fit – Regularly engage in physical activity, are described as physically fit and healthy and have few limits in performing activities of daily living*.
• Physically Unfit – Do not engage in adequate physical activity. Still live independently in the community, but are at high risk for developing chronic conditions that threaten their independence.
• Frail – No longer able to function independently in society due to physical or psychological reduction in abilities.

* Basic acivities of daily living (or ADL’s) may include dressing, eating, being able to use the toilet, and basic hygeine. More advanced ADL’s may include going to the mall, dancing, gardening, and driving a car.

“The role of the Older Adult Fitness Specialist (OAS) program is to help the fitness professional design safe and effective exercise programs in a group or individualized setting.”

SCOPE: “Based on the categories outlined by the WHO, the focus of the OAS certification is to provide physical activity programs for individuals in the Physically Fit / Physically Unfit categories. The scope of the OAS certification does not adequately cover the design or development of programs for dependent or frail older adults.”