Weight Loss

Brought to you by

Written by

Harvard

How can I keep the weight off?

Medical School

Losing weight is only half the battle. Keeping it off can be just as hard, if not harder.

Here are some tips to help you keep the weight off: Set goals. Keep them specific and realistic.

Self-monitor. Weigh yourself regularly.

Which type of surgery is right for me?

There are several surgical options, each with its own advantages and disadvantages. Your doctor can help you figure out which one makes sense for you.

Weight Loss

Energize your exercise. Try a new form of exercise or plan active outings with friends or family.

Shop smarter. Make a grocery list to avoid impulse buys.

Reward yourself with (non-food) pleasures. Treat yourself to a reward for sticking to your goals.

Gastric bypass drastically shrinks the size of your stomach.

After surgery, you feel full after eating very small amounts of food. The surgery also reroutes food around most of your stomach and upper small intestine so that your body absorbs fewer calories.

Gastric banding is often called a “lap band.” A surgeon places an adjustable band around the opening of the stomach, restricting the amount of food you can eat. Lap-band surgery may be performed in people with mild obesity and an obesity-related health problem.

Sleeve gastrectomy transforms your stomach into a narrow tube. It helps you feel satisfied with less food.

Unfortunately, weight-loss surgery isn’t a quick or permanent fix. You must make a lifelong commitment to healthy eating in order to achieve lasting weight loss.

Brought to you by:

Patient Education Center & Harvard Medical School Patient Education Center 2127 Second Avenue North Fort Dodge, IA 50501 service@patientedu.org About This Brochure: This brochure was written by practicing physicians from Harvard Medical School. It is part of a series developed and distributed by the Patient Education Center. All the information in this brochure and on the associated Web site (www.patientedu.org) is intended for educational use only; it is not intended to provide, or be a substitute for, professional medical advice, diagnosis, or treatment. Only a physician or other qualified health care professional can provide medical advice, diagnosis, or treatment. Always consult your physician on all matters of your personal health. Harvard Medical School, the Patient Education Center, and its affiliates do not endorse any products.

Consulting Physician: Anthony L. Komaroff, MD Senior Director, Editorial Operations: Jonathan Nichol Editorial Director: Keith D’Oria

www.patientedu.org

© Copyright Harvard Medical School.

Printed on 10% post-consumer recycled paper.

Read this brochure online. Scan the QR code or visit:

PEC-PC-WL-001

www.patientedu.org/weightloss

A

Can medications help me lose weight?

healthy weight is important for overall good health.

To see if you’re at a healthy weight, you can calculate your body mass index (BMI). BMI estimates a healthy weight for you, based on your height. It can help you decide if you need to take steps to lose weight.

Will losing weight help?

Absolutely! Losing excess weight can help you live a longer, healthier life. Excess weight can make you feel bad, puts extra stress on your joints, and increases your risk of other serious health conditions, including diabetes, stroke, heart disease, and other diseases. Being overweight or obese can cut years off your life.

Whatever method you choose, be sure to eat healthfully while trying to lose weight: •E at whole grains, lentils, and beans.

Even modest weight loss can help.

•E at plenty of fruits and vegetables.

How can I start to trim down?

• When you eat meat, cut out fat and cut down portion sizes.

The key to weight loss is to eat less and exercise more.

A reasonable weight loss goal is 1 to 2 pounds per week.

Diet: To lose weight, you must take in fewer calories than your body will use throughout the day. There are several ways to do this. You can count calories, reduce portion sizes, and only eat lowcalorie foods. You can also eliminate or limit entire categories of food (such as carbohydrates) from your diet. The best diet for you is one that you can stick with over the long run.

•A void fried foods. Baking, broiling, and roasting are lower-calorie options.

•C hoose low-fat or nonfat dairy foods.

•A void fast foods.

•A void high-calorie, low-nutrient snacks.

•A void beverages high in calories.

•F inally, plan ahead.

Deciding in advance what you’ll eat for meals and snacks each day will help you avoid impulse eating.

Exercise: Regular exercise helps you burn calories while

you’re active. And it increases the rate at which you burn calories at rest.

If you are not physically active, any amount of exercise will help. Start out slowly. Then gradually increase the pace and duration of your activities.

Aim for at least 30 minutes of activity most days of the week. If you can do it all at once, great. If not, three 10-minute bursts of activity are fine, too.

If you are only mildly overweight or just want to lose a few pounds to improve your appearance, weight-loss drugs are not for you.

However, if your health is at risk and you haven’t been able to lose weight through diet and exercise, weight-loss drugs may help. Several FDA-approved weight loss drugs are on the market today. One is available over-thecounter. The others are prescription only.

These drugs promote weight loss in different ways.

One reduces the amount of fat your body absorbs from the food you eat. Others suppress your appetite, help you feel full, and ramp up your metabolism.

Over the years, several weight-loss drugs have been taken off the market because of safety concerns. Your doctor can advise you on whether a weight-loss drug makes sense for you, and if so, which would be the best choice. Remember, weight-loss drugs should be used in combination with diet and exercise.

Do I need weight loss surgery?

If you are severely obese and have had little or no success with weight loss through diet, exercise, and medications, your best chance for long-term weight loss and better health may be weight-loss surgery.

People typically lose 20% to 35% of their initial body weight after weight-loss surgery. Diabetes, high blood pressure, high cholesterol, and sleep apnea completely disappear in many people who have the surgery. The risk of early death drops by nearly 30% after the procedure.

Other health problems also improve following surgery.

A

Can medications help me lose weight?

healthy weight is important for overall good health.

To see if you’re at a healthy weight, you can calculate your body mass index (BMI). BMI estimates a healthy weight for you, based on your height. It can help you decide if you need to take steps to lose weight.

Will losing weight help?

Absolutely! Losing excess weight can help you live a longer, healthier life. Excess weight can make you feel bad, puts extra stress on your joints, and increases your risk of other serious health conditions, including diabetes, stroke, heart disease, and other diseases. Being overweight or obese can cut years off your life.

Whatever method you choose, be sure to eat healthfully while trying to lose weight: •E at whole grains, lentils, and beans.

Even modest weight loss can help.

•E at plenty of fruits and vegetables.

How can I start to trim down?

• When you eat meat, cut out fat and cut down portion sizes.

The key to weight loss is to eat less and exercise more.

A reasonable weight loss goal is 1 to 2 pounds per week.

Diet: To lose weight, you must take in fewer calories than your body will use throughout the day. There are several ways to do this. You can count calories, reduce portion sizes, and only eat lowcalorie foods. You can also eliminate or limit entire categories of food (such as carbohydrates) from your diet. The best diet for you is one that you can stick with over the long run.

•A void fried foods. Baking, broiling, and roasting are lower-calorie options.

•C hoose low-fat or nonfat dairy foods.

•A void fast foods.

•A void high-calorie, low-nutrient snacks.

•A void beverages high in calories.

•F inally, plan ahead.

Deciding in advance what you’ll eat for meals and snacks each day will help you avoid impulse eating.

Exercise: Regular exercise helps you burn calories while

you’re active. And it increases the rate at which you burn calories at rest.

If you are not physically active, any amount of exercise will help. Start out slowly. Then gradually increase the pace and duration of your activities.

Aim for at least 30 minutes of activity most days of the week. If you can do it all at once, great. If not, three 10-minute bursts of activity are fine, too.

If you are only mildly overweight or just want to lose a few pounds to improve your appearance, weight-loss drugs are not for you.

However, if your health is at risk and you haven’t been able to lose weight through diet and exercise, weight-loss drugs may help. Several FDA-approved weight loss drugs are on the market today. One is available over-thecounter. The others are prescription only.

These drugs promote weight loss in different ways.

One reduces the amount of fat your body absorbs from the food you eat. Others suppress your appetite, help you feel full, and ramp up your metabolism.

Over the years, several weight-loss drugs have been taken off the market because of safety concerns. Your doctor can advise you on whether a weight-loss drug makes sense for you, and if so, which would be the best choice. Remember, weight-loss drugs should be used in combination with diet and exercise.

Do I need weight loss surgery?

If you are severely obese and have had little or no success with weight loss through diet, exercise, and medications, your best chance for long-term weight loss and better health may be weight-loss surgery.

People typically lose 20% to 35% of their initial body weight after weight-loss surgery. Diabetes, high blood pressure, high cholesterol, and sleep apnea completely disappear in many people who have the surgery. The risk of early death drops by nearly 30% after the procedure.

Other health problems also improve following surgery.

A

Can medications help me lose weight?

healthy weight is important for overall good health.

To see if you’re at a healthy weight, you can calculate your body mass index (BMI). BMI estimates a healthy weight for you, based on your height. It can help you decide if you need to take steps to lose weight.

Will losing weight help?

Absolutely! Losing excess weight can help you live a longer, healthier life. Excess weight can make you feel bad, puts extra stress on your joints, and increases your risk of other serious health conditions, including diabetes, stroke, heart disease, and other diseases. Being overweight or obese can cut years off your life.

Whatever method you choose, be sure to eat healthfully while trying to lose weight: •E at whole grains, lentils, and beans.

Even modest weight loss can help.

•E at plenty of fruits and vegetables.

How can I start to trim down?

• When you eat meat, cut out fat and cut down portion sizes.

The key to weight loss is to eat less and exercise more.

A reasonable weight loss goal is 1 to 2 pounds per week.

Diet: To lose weight, you must take in fewer calories than your body will use throughout the day. There are several ways to do this. You can count calories, reduce portion sizes, and only eat lowcalorie foods. You can also eliminate or limit entire categories of food (such as carbohydrates) from your diet. The best diet for you is one that you can stick with over the long run.

•A void fried foods. Baking, broiling, and roasting are lower-calorie options.

•C hoose low-fat or nonfat dairy foods.

•A void fast foods.

•A void high-calorie, low-nutrient snacks.

•A void beverages high in calories.

•F inally, plan ahead.

Deciding in advance what you’ll eat for meals and snacks each day will help you avoid impulse eating.

Exercise: Regular exercise helps you burn calories while

you’re active. And it increases the rate at which you burn calories at rest.

If you are not physically active, any amount of exercise will help. Start out slowly. Then gradually increase the pace and duration of your activities.

Aim for at least 30 minutes of activity most days of the week. If you can do it all at once, great. If not, three 10-minute bursts of activity are fine, too.

If you are only mildly overweight or just want to lose a few pounds to improve your appearance, weight-loss drugs are not for you.

However, if your health is at risk and you haven’t been able to lose weight through diet and exercise, weight-loss drugs may help. Several FDA-approved weight loss drugs are on the market today. One is available over-thecounter. The others are prescription only.

These drugs promote weight loss in different ways.

One reduces the amount of fat your body absorbs from the food you eat. Others suppress your appetite, help you feel full, and ramp up your metabolism.

Over the years, several weight-loss drugs have been taken off the market because of safety concerns. Your doctor can advise you on whether a weight-loss drug makes sense for you, and if so, which would be the best choice. Remember, weight-loss drugs should be used in combination with diet and exercise.

Do I need weight loss surgery?

If you are severely obese and have had little or no success with weight loss through diet, exercise, and medications, your best chance for long-term weight loss and better health may be weight-loss surgery.

People typically lose 20% to 35% of their initial body weight after weight-loss surgery. Diabetes, high blood pressure, high cholesterol, and sleep apnea completely disappear in many people who have the surgery. The risk of early death drops by nearly 30% after the procedure.

Other health problems also improve following surgery.

Brought to you by

Written by

Harvard

How can I keep the weight off?

Medical School

Losing weight is only half the battle. Keeping it off can be just as hard, if not harder.

Here are some tips to help you keep the weight off: Set goals. Keep them specific and realistic.

Self-monitor. Weigh yourself regularly.

Which type of surgery is right for me?

There are several surgical options, each with its own advantages and disadvantages. Your doctor can help you figure out which one makes sense for you.

Weight Loss

Energize your exercise. Try a new form of exercise or plan active outings with friends or family.

Shop smarter. Make a grocery list to avoid impulse buys.

Reward yourself with (non-food) pleasures. Treat yourself to a reward for sticking to your goals.

Gastric bypass drastically shrinks the size of your stomach.

After surgery, you feel full after eating very small amounts of food. The surgery also reroutes food around most of your stomach and upper small intestine so that your body absorbs fewer calories.

Gastric banding is often called a “lap band.” A surgeon places an adjustable band around the opening of the stomach, restricting the amount of food you can eat. Lap-band surgery may be performed in people with mild obesity and an obesity-related health problem.

Sleeve gastrectomy transforms your stomach into a narrow tube. It helps you feel satisfied with less food.

Unfortunately, weight-loss surgery isn’t a quick or permanent fix. You must make a lifelong commitment to healthy eating in order to achieve lasting weight loss.

Brought to you by:

Patient Education Center & Harvard Medical School Patient Education Center 2127 Second Avenue North Fort Dodge, IA 50501 service@patientedu.org About This Brochure: This brochure was written by practicing physicians from Harvard Medical School. It is part of a series developed and distributed by the Patient Education Center. All the information in this brochure and on the associated Web site (www.patientedu.org) is intended for educational use only; it is not intended to provide, or be a substitute for, professional medical advice, diagnosis, or treatment. Only a physician or other qualified health care professional can provide medical advice, diagnosis, or treatment. Always consult your physician on all matters of your personal health. Harvard Medical School, the Patient Education Center, and its affiliates do not endorse any products.

Consulting Physician: Anthony L. Komaroff, MD Senior Director, Editorial Operations: Jonathan Nichol Editorial Director: Keith D’Oria

www.patientedu.org

© Copyright Harvard Medical School.

Printed on 10% post-consumer recycled paper.

Read this brochure online. Scan the QR code or visit:

PEC-PC-WL-001

www.patientedu.org/weightloss

Brought to you by

Written by

Harvard

How can I keep the weight off?

Medical School

Losing weight is only half the battle. Keeping it off can be just as hard, if not harder.

Here are some tips to help you keep the weight off: Set goals. Keep them specific and realistic.

Self-monitor. Weigh yourself regularly.

Which type of surgery is right for me?

There are several surgical options, each with its own advantages and disadvantages. Your doctor can help you figure out which one makes sense for you.

Weight Loss

Energize your exercise. Try a new form of exercise or plan active outings with friends or family.

Shop smarter. Make a grocery list to avoid impulse buys.

Reward yourself with (non-food) pleasures. Treat yourself to a reward for sticking to your goals.

Gastric bypass drastically shrinks the size of your stomach.

After surgery, you feel full after eating very small amounts of food. The surgery also reroutes food around most of your stomach and upper small intestine so that your body absorbs fewer calories.

Gastric banding is often called a “lap band.” A surgeon places an adjustable band around the opening of the stomach, restricting the amount of food you can eat. Lap-band surgery may be performed in people with mild obesity and an obesity-related health problem.

Sleeve gastrectomy transforms your stomach into a narrow tube. It helps you feel satisfied with less food.

Unfortunately, weight-loss surgery isn’t a quick or permanent fix. You must make a lifelong commitment to healthy eating in order to achieve lasting weight loss.

Brought to you by:

Patient Education Center & Harvard Medical School Patient Education Center 2127 Second Avenue North Fort Dodge, IA 50501 service@patientedu.org About This Brochure: This brochure was written by practicing physicians from Harvard Medical School. It is part of a series developed and distributed by the Patient Education Center. All the information in this brochure and on the associated Web site (www.patientedu.org) is intended for educational use only; it is not intended to provide, or be a substitute for, professional medical advice, diagnosis, or treatment. Only a physician or other qualified health care professional can provide medical advice, diagnosis, or treatment. Always consult your physician on all matters of your personal health. Harvard Medical School, the Patient Education Center, and its affiliates do not endorse any products.

Consulting Physician: Anthony L. Komaroff, MD Senior Director, Editorial Operations: Jonathan Nichol Editorial Director: Keith D’Oria

www.patientedu.org

© Copyright Harvard Medical School.

Printed on 10% post-consumer recycled paper.

Read this brochure online. Scan the QR code or visit:

PEC-PC-WL-001

www.patientedu.org/weightloss