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If you are or have ever been overweight, you know how hard it is to shed those extra pounds. But don't give up! According to
the 1995 Dietary Guidelines for Americans, if you weigh more than you should (see Height-for-Weight Chart), even a weight
loss of 5 to 10 percent of your body weight can improve your health, for example, by lowering your blood pressure and
cholesterol levels. If you have a family history of weight-related medical problems such as diabetes, heart disease, and high
blood pressure, it's even more important to keep your weight down.
The Weight-control Information Network (WIN), a service of the National Institute of Diabetes and Digestive and Kidney
Diseases (NIDDK), of the National Institutes of Health (NIH), can provide you with science-based, practical information on
such topics as weight control, physical activity and binge eating disorders.
Free pamphlets, fact sheets and other materials for the consumer can be
obtained by calling the toll-free number, 1-800-WIN-8098, or by visiting its website,
http://www.niddk.nih.gov/health/nutrit/nutrit.htm.
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A Word to the Wise
- According to the new clinical practice guidelines* on overweight and obesity, a joint effort of the National Heart, Lung, and Blood Institute (NHLBI) and NIDDK, if you are among the 55 percent of Americans who are overweight or obese, you have an increased risk of dying from problems like diabetes, high blood pressure, stroke and heart disease.
- It's always a good idea to talk with your doctor before beginning a weight-loss program.
- Fad or starvation diets offer temporary solutions, at best. At worst, they may jeopardize your health.
- Don't think that just because you are eating low fat/low calorie foods that you can eat all you want. Those calories still add up and must be burned off regardless of what kind of food you eat. Balance is the key to successful dieting.
- Whether you are overweight or not, exercise at least three times a week to look and feel your best.
- Exercise increases lean body weight. You will appear slimmer as you develop your muscles because muscles give shape and form to your body.
* The new NHLBI/NIDDK guidelines are discussed in
another article in this issue of The NIH Word on Health. They are available on the NHLBI website:
http://www.nhlbi.nih.gov/nhlbi/cardio/obes/prof/guidelns/ob_home.htm
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