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Ideal Weight or Happy Weight?
How much weight do you really need to lose?
By Kathleen M. Zelman, MPH, RD, LD
WebMD Feature
Maybe you've been struggling -- without success --
to get down to the size you were in high school or
on your wedding day. But do you really need to go
that low?
The
truth, experts say, is that you can weigh more than
your ideal weight and still be healthy (not to
mention happy).
If
you're overweight, losing just 10% of your body
weight is associated with a myriad of health
benefits, including lowering blood pressure, blood
cholesterol, and blood sugar, and reducing your risk
for heart disease. Not only that, experts say, but
this kind of weight loss is easier to attain and
maintain, setting you up for success in the long
run.
Your Weight "Set Point"
Just
as your body temperature is programmed to stay
around 98.6 degrees, your body weight is naturally
regulated to stay within a range of 10%-20%, says
Thomas Wadden, PhD, director of the Center for
Weight and Eating Disorders at University of
Pennsylvania Medical School. This weight range is
known as the "set point."
A
complex set of hormones, chemicals, and hunger
signals help your body naturally maintain your
weight within this range, says American Dietetic
Association spokeswoman Dawn Jackson Blatner, RD.
It
is not just a matter of genetics, though. Your
eating and exercise habits can also help to
determine your set point.
"Overeating swamps the internal regulatory system,
and, as a result, the set point increases -- which
is much easier to do than it is to lower it," says
Wadden. The body adjusts to the higher weight and
"resets" the set point to defend the new weight.
It
is difficult, but not impossible, to set your range
lower. "With changes in healthy eating and exercise
behavior, you can lower your set point," says
Blatner.
The 10% Solution to Weight Loss
A
recent book, Break Through Your Set Point: How to
Finally Lose the Weight You Want and Keep It Off, by
George Blackburn, MD, suggests that maintaining a
10% loss for six months to a year helps your body
adjust to the lower weight and thus reset the set
point.
Wadden explains that when you lose large amounts of
weight at once, you set up an internal struggle and
hormones like ghrelin spike to make you hungrier as
your body tries to defend its comfortable range.
Instead, experts recommend that you try losing 10%
the old-fashioned way -- by slowly changing eating
and exercise behaviors -- then maintain this new
weight for a few months before trying to lose more.
Not only will your body get the signal to lower its
"set point," but you'll give yourself a chance to
get used to new food choices, smaller portions, and
regular exercise.
“When patients lose 10% it may not be the pant size
they want, but they start to realize how a little
weight loss impacts their health in very positive
ways," says Blatner. "They feel better, sleep
better, have more energy or less joint pain, and
some people are able to reduce medications."
How Much Should I Weigh?
Most
people overestimate how much weight they can
realistically lose, which leads to frustration, says
Blatner. To find your happy or healthy weight,
Blatner suggests looking back on your weight history
as an adult and identify a weight you were able to
maintain naturally and fairly easily.
And
if you've gained more than a few pounds since your
wedding day, forget trying to fit into that bridal
gown. "As you gain weight, you experience an
increase in fat cell size and number, which will
probably prevent you from getting back to your
married weight," says Wadden.
Instead of focusing on the numbers on the scale,
Blatner suggests setting behavioral goals: "Eat
breakfast every day, go for daily walks, eat more
fruits and vegetables -- when you set behavior
goals, they are easier to accomplish and they make
you feel good." Stick with these behaviors for 3-6
months and they will become part of your life.
Based on your current weight, eat about 10 calories
per pound of nutritious food (low in fat, rich in
lean protein, high in fiber), get regular exercise,
and assess your weight after a month or so.
"Your weight will settle out and typically you will
lose 10%, then hit a plateau, which is a good time
to maintain the weight loss," says Wadden.
As
you get to a healthy weight, you can go up to 12
calories per pound.
Tips for Weight Loss Success
Here
are some tips from Blatner for weight loss success:
-
Eat regular meals. People who eat regular meals
consume fewer calories than those who eat
irregular meals.
-
Use a plate, sit down, and enjoy your meals.
Folks who do this eat 43% smaller portions than
those who eat out of containers or on the run,
according to Blatner.
-
Get at least 30 minutes of moderate activity
each day.
-
How much and what you eat makes a big
difference. Enjoy normal portions of foods that
are high in fiber (fruits, veggies, whole
grains) and rich in lean or low fat protein is
the secret to feeling full.
-
Think positive: Focus on the benefits of a
healthier lifestyle rather than the scale.
©
WebMD. All rights reserved.
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“When patients lose 10% it may not be the pant
size they want, but they start to realize how a
little weight loss impacts their health in very
positive ways" |
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