Hot Topics In Nutrition:  Weight Loss

Losing weight is on the minds of many people, but weight loss is not the same for everyone. We each have a different personal history of weight, dieting, physiology, psychology, culture, and genetics. These all influence our body weight, what we perceive to be a good weight, and what we can do about it.

Self-assess first

To begin exploring weight loss, it's important to ask yourself a few questions:

• Am I eating enough? 
  Skipping meals and inadequate eating create more weight problems in the long run, by disrupting your metabolism and priming you for overeating later. 
• Am I eating or drinking too much
  Regular balanced meals, snacks, and fluids are important! But, try to avoid excessive quantities and caloric fluids, such as juice, soda, and alcoholic beverages. To start a weight loss plan, identify what may be in excess and decrease the excess gradually, making substitutions of lower calorie choices when needed. 
• Am I sleeping enough?
  Lack of sleep can promote excess hunger and eating, and result in weight gain.  
• Am I getting a good amount of exercise without overdoing it?
  If not, it’s good to get started gradually.  Try adding a brisk walk for 15-30 minutes per day. 
• Am I taking care of any medical or psychological issues that may be involved? 
  Weight gain is sometimes related to hormonal imbalances. In some people it may also be associated with depression. Either of these may interfere with any efforts to lose weight and would best be helped by visiting a professional.
• Are there any obstacles that I face?
  Learn the major factors that contribute to any weight problems you may have, so that you can gradually make some changes in them. 
• Are my goals reasonable?
  Consider whether your desired weight would really be a healthy weight for you. If so, then start gradually and aim for weight loss usually no more than five pounds per month. Set short-term goals that are accessible, but consider the long-term picture.
• Is this the right time to lose weight?
  If you are too busy or preoccupied with other concerns, it may be hard to focus on weight loss. Sometimes it’s best not to make a strenuous effort in that direction. Maintaining a consistent weight is preferable to fluctuating up and down, and you can postpone losing weight until a better time. However, if you have been gaining weight steadily over time, then learning to avoid further weight gain is a great first step. 

Some tips to keep in mind

• For most people who need to lose weight, gradual weight loss is best (1-2 pounds per week maximum). Even slower weight loss is good, because it is more likely to be sustained. Rapid weight loss and restrictive diets can deplete muscle mass, depress metabolism, create nutritional inadequacies, and cause greater weight gain in the future.

• Calorie counting is not always a good idea, because it can become obsessive.  If you do count, note that 1500 calories per day is a minimum, and for some people (including taller people, men, or regular exercisers), 1500 is too low.

• Weighing yourself can be useful, but expect gradual changes and don’t worry about fluctuations during the day due to hydration status. If you weigh yourself in the morning before eating and drinking, you will obtain a more consistent measure over time.

• Commercial weight loss products can be expensive, ineffective, and even dangerous.  Note—avoid all products with “ephedra” or “ma huang” listed as ingredients; they can cause hypertension and stroke.  Read more information about supplements.

• Exercise is important, and it is helpful to incorporate aerobic exercise, strength training, and stretching into your routine. Excessive exercise can be counterproductive. If you have any concerns about the amount or type of exercise you are getting, consult with a medical provider or qualified trainer.

• You may want to consult a professional for help with your assessment, goals, and plan.  A nutritionist (dietitian) can help you take all the variables into account and help you figure out an individual plan that makes sense—see below for resources on the Cornell campus.

• Finally, remember that the best weight for you might not be the same as for the person sitting next to you. A healthy weight is always part of a healthy lifestyle—it’s a weight you can maintain and still eat in a satisfying and nutritious way. 

---

More help

Cornell Healthy Eating Program To make an appointment with a CHEP nutritionist—call 255-5155.

Cornell Fitness Center and Wellness Center Members may consult the dietitian at Helen Newman Hall (255-3703).  Also, check the Wellness Center website for classes on weight management.

Websites

The Healthy Weight Network offers online factsheets and other resources.

The Center for Science in the Public Interest (CSPI) Nutrition Action Healthletter,January 2004,compares and rates popular diet books.

Strategies and books are available from Anne Fletcher, a Cornell graduate and expert who has interviewed people successful in keeping weight off.

More resources