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Weight Control
Questions and Answers About WEIGHT CONTROL
1. What is the best way
to lose weight?
2. How do you keep weight off once you have lost it?
3. Do the high protein, low carbohydrate diets really work?
4. How do you determine your ideal body weight?
5. How many calories should you eat each day to lose weight or
maintain weight?
6. What is the best "diet" or the best foods to eat to
lose weight?
7. What doctors work
with weight control at UAMS Medical Center?
Making an Appointment
at UAMS Medical Center
To make an appointment, call 1-501-686-8000.
1. What is the best
way to lose weight?
Research shows that the best way to lose weight is a combination of physical activity and
proper nutrition. Weight loss and weight control are based on a calorie budget. Fat loss
occurs when you burn off more calories than you eat. A proper, varied diet including whole
grains, fruits and vegetables, along with moderate amounts of protein and fat will also
help you to lose weight. Sweets and high fat foods should be eaten only occasionally.
2. How do you keep weight off once you have lost it?
Keeping weight off once you have lost it can be very difficult. Physical activity,
combined with a healthy diet is the best way to keep weight off once you have lost it. In
addition, keeping records of what you eat and practicing portion control can help you
maintain your weight loss.
Keep good records with out calorie tracking forms.
- Interactive
Form (requires IE 4.01 or greater and Office 2000)
- Printable
Form
3. Do the high protein, low carbohydrate diets really work?
The low carbohydrate diets will certainly allow you to lose weight, but only because
the calorie level in those diets is extremely low. A better question is: what is the
outcome in the long-run? Do most people on those diets maintain their weight loss?
Long-term dieting and denial of favorite foods, including ones that contain fats, commonly
lead to binge eating and regaining weight.
4. How do you determine your ideal body weight?
The following guidelines offer a method to estimate the midpoint of a healthy weight
range (plus or minus 10 percent, depending on whether or not you have large or small
bones)
- Women: 100 pounds for the first five feet of height, 5 pounds per inch
thereafter.
- Men: 106 pounds for the first five feet of height, 6 pounds per inch
thereafter.
For example a women who is five feet, six inches could appropriately weigh 100 + 30 = 130
pounds (range: 117-143).
If you are striving to weigh significantly less than the weight estimated by this
guideline, think again. Pay attention to the genetic design for your body, and don’t
struggle to get too light. The best weight goal is to be fit and healthy rather than
sleek and skinny.
5. How many calories should you eat each day to lose weight or
maintain weight?
Basically, if you eat 500 fewer calories than you normally do each day, you should
lose about 1 pound per week. One pound of fat equals 3500 calories.
500 calories x 7 days/week = 3,500
calories/week = 1 pound of body fat.
To determine your resting metabolic weight or the number of calories you need each day,
take your weight and multiply it by 10.
For example, a man that weighs 180 lbs. would need 1,800 calories per day using this
formula.
6. What is the best "diet" or the best foods to eat to
lose weight?
There is no magic diet that will allow you to lose weight. A balanced diet that includes
whole grains, fruit and vegetables along with adequate servings of protein and fat is the
best place to start. Avoid high-fat sugary foods, cut down on fast food and sweets. Also
watch out for soft drinks which can contain as much as 150 calories per can. The Food Guide Pyramid can be found on the
Internet and will give you a good idea of how much to eat of each type of food.
You can search by food items and get a report on the nutritional
content of food from the USDA.
7. What doctors work
with weight control at UAMS Medical Center?
Weight Control
Specialists
Philip
A. Kern, M.D.
Professor of Medicine and ACOS for Research, McClellan VA Medical Center
Making an Appointment at
UAMS Medical Center
To make an appointment, call 1-501-686-8000.
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