WM 3 -  REDUCING BODY WEIGHT

GENERAL POINTS FOR CONSIDERATION

1. WM is used for Weight Management.

2. There is no single regimen for weight reduction. It has to be individualised.

3. Weight reduction should be gradual.

4. Weight reduction diet should not be less than 1000 k cals per day and provide all nutrients.

5. A reduction of half kg body weight per week is considered safe. Extreme approach should be avoided and use of drugs may be dangerous.

6. In children, obesity should be controlled by increasing physical activities rather than restricting food intake. Restrictions should be imposed on fried items, junk foods , sweets and soft drinks to check the weight.  

7. Modifications in dietary habits need to be introduced along with physical activities to keep weight within the limits or to achieve weight reduction targets.

8.  Since per gm fat ( 9 k cals )  contains more than double the calories as compared to protein ( 4 k cals ) and carbohydrates ( 4 k cals ). So it better to check the intake of fats.

9. Refined sugar ( 4 k cals) and alcohol ( 7 k cals ) provide empty calories, they should be avoided. Refined carbohydrates promote fast absorption of sugar should be restricted.

10. Plant foods provide complex carbohydrates and fiber , must be preferred as reduce glucose, cholesterol and triglycerides.

11. Weight reducing diets should be low in carbohydrates and fats. It should have adequate in proteins.

12. Plenty vegetables should be consumed. Fruit should be restricted to 100 gms per day. Plenty vegetables provide satiety.

13. Frequent of fasting followed by excess food consumption will aggravate weight  gain problem with loss of self esteem.

14. All reducing regimen should be monitored by a doctor or a dietician or nutritionist.

GENERAL GOALS FOR WEIGHT LOSS AND MANAGEMENT

1. Reduce body weight - Initial target should be 10%. This magnitude of loss can significantly reduce the severity of obesity related risk diseases/ factors.  Once the target of 10%  is achieved then maintain the weight for six month before you plan another 10% and so on.

2.  Maintain a lower body weight over a long term. Regain of weight must be avoided because it can be counterproductive in terms of time and self esteem.

3. Prevent further weight gain ( a minimum goal ).

WEIGHT MANAGEMENT TECHNIQUES

Effective weight control involves multiple techniques or strategies include

1. Dietary Therapy

2. Physical Activity

3. Behavioural Therapy 

4. Pharmacotherapy

5. Surgery as well as combinations of these strategies. 

DIETARY MODIFICATIONS FOR WEIGHT LOSS

Theoretically , obese can be treated either by reducing intake or increasing physical activities. Objective of reducing diet regimen are

1. To bring about a gradual weight loss.

2. To supply less energy than the requirements of the body.

3. Diet should have adequate nutrients.

4. To be acceptable to the patients.

5. To become part of lifestyle.

6. To be provided in bulk to provide satiety.

Diet plan to be worked by knowing the diet history of the patient by recalling his 24 hours diet  meal wise.

Regards,

Col KG Sharma, Nutritionist

VLCC certificates in Clinical Nutrition & Weight Management

( --------- shall continue tomorrow as WM 4 ----------- )