WEIGHT CONTROL WEIGHT CONTROL isn’t just for looking better. It’s important for health reasons. It means being willing to watch what you eat and get enough physical activity. But the rewards are worth it.

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WEIGHT CONTROL

Get Started With Weight Loss

Know Obesity’s Health Risks

If you’ve had trouble with your weight, then you know it’s a complex problem. Obesity is a disease that you need to manage for life.

Thousands of Americans die each year from diseases linked to being obese or overweight. These diseases include:

Your weight can affect how you look and how you feel. Losing weight can help you look and feel better.

High blood pressure

But there’s an even more important reason to lose weight. Someone who is obese has a large amount of extra body fat, not just a few extra pounds. This puts him or her at risk for many serious health problems. See the next page to learn more.

Stroke

What causes obesity? Genes can play a part. So does lifestyle. People who don’t exercise or don’t eat a healthy diet are more likely to be obese. 1on1health can help you get started with weight loss. Read this booklet and check out the Web site. Visit www.1on1health.com to learn more.

1ON1 WITH PATIENTS Visit www.1on1health.com to hear Kate talk about how weight has affected her life.

Heart disease Type 2 diabetes Possibly, some types of cancer, including colon, kidney, breast, and uterine cancers Other problems linked to being overweight include: Masses that form in the gallbladder (gallstones) Breakdown of the substance between bone joints (osteoarthritis) Breathing problems during sleep (sleep apnea) Losing even 5% of your body weight can improve some health conditions, like diabetes.

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WEIGHT CONTROL

Talk With Your Doctor

Make Healthy Food Choices

There are different treatments for obesity. These include diet programs, medicines, and surgery.

Cut calories, not nutrition. Choose a wide range of foods, and eat plenty of fruits and vegetables. Your diet should include:

Before you decide how to manage your weight, talk with your doctor. Discuss how willing and ready you are to lose weight. Before suggesting a program, he or she may want to know about: Why you want to lose weight Your past weight-loss efforts Your support network How you feel about physical activity How well you understand the risks and benefits Talk with your doctor about your weight-loss goals and the right weight-loss program for you.

t Talk with your doctor about your weight-loss goals. Together, you can choose the weight-loss method that’s right for you.

Protein. Protein keeps muscles, skin, teeth, and other tissues healthy. Most of us have no trouble getting enough protein. Lean meat, fish, poultry, beans, eggs, and nuts are good sources. Carbohydrates. Eat plenty of fruits and vegetables. Also, eat whole grains, like brown rice, multigrain bread, and whole-wheat pasta. Fiber. Fiber offers health benefits, like lowering cholesterol. Also, fiber-rich foods help you feel full longer. This may help you lose weight. Fruits, vegetables, and whole grains are good fiber sources. Fats. No more than one third of your calories each day should come from fat.

Try to ease into a healthy way of eating. Slowly change how much and what kinds of food you eat. This will help you stick to those changes.

Keep track A diary can help you set and meet your weight-loss goals. Use it to write down what and how much you eat each day. Include how much physical activity you do. You’ll find a sample you can use on pages 14 -15.

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WEIGHT CONTROL

Plan Your Meals

Eat Smaller Portions

It’s easier to control what you eat if you plan your meals ahead of time. Planning doesn’t have to take the fun out of eating. You can still have plenty of tasty foods you enjoy.

Weight control takes more than choosing healthy foods. It involves being careful about how much you eat.

When you buy food, use a shopping list. Read the food labels. Try to swap high-calorie foods for lighter options. Here are some ideas:

Many weight-loss programs tell you how much to eat. You’ll find serving size suggestions on many food labels.

Section your plate Try

Dairy products Whole milk Ice cream Cream cheese

Skim or 1% milk Sorbet, low-fat frozen yogurt Light cream cheese

Meats, poultry, fish Cold cuts Chicken with skin Pork sausage

Low-fat or fat-free cold cuts Chicken without skin Turkey or veggie sausage

Fats, oils, dressings Butter Salad dressing

Light butter or light margarine Fat-free or low-fat dressing

t Planning your meals can help you control what you eat.

Here’s a way to help you control portion sizes. When you sit down to eat, think about splitting your plate into three sections: One-quarter of your plate should be carbohydrates (like brown rice, whole-wheat pasta, sweet potatoes). One-quarter should be protein (like lean meat, fish, poultry without skin, tofu). Fill half your plate with vegetables (like broccoli, carrots, salad, cauliflower).

t

Instead of...

Section your plate to help control portion sizes.

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WEIGHT CONTROL

Learn About Weight-Loss Programs Talk with your doctor before starting any program. There are three basic types of programs:

Making the right choice for you Speak with the staff at the programs that interest you. Ask: Does the program deal with weight loss and maintenance?

1. Do-it-yourself programs

Does the program include physical activity?

If you think you can stick with a program on your own, this option might work for you. Basically, you make (and follow) your own weight-loss plan.

How many calories a day will you eat?

If you read diet books or Web sites for help, remember that they are not all sound. 2. Group programs

You may meet with a group or one-on-one with a program staff member. Some programs ask you to buy certain foods or supplements. These programs often use counselors. But the counselors may not be healthcare professionals. 3. Hospital/clinic programs

Some hospitals, clinics, or other healthcare groups offer programs. They may be run by a health professional, like a dietitian. Or, they may have a team of doctors, dietitians, and counselors.

Also, think about whether the program will help you keep weight off. Ask if the program will: Teach you healthy eating habits. Teach you how to choose and make healthy foods. Take your food likes and dislikes into account.

1ON1 WITH PATIENTS Visit www.1on1health.com to hear John describe how he stays on track with weight control.

These programs can include everything from nutrition education to weight-loss drugs, as well as surgery for the very obese. This type of program may be your best bet if: You have health problems, like high blood pressure or diabetes. You are very overweight.

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Be More Active

Anyone can be more physically active. The trick is finding activities that are right for you.

Your weight-loss plan should include physical activity. It can help you lose weight faster and keep it off. Plus, it can make you feel better.

Do your knees, hips, or other joints hurt when you stand? Try exercises that don’t make joints bear much weight, like water workouts.

You don’t need to run a marathon to be more active. Look for ways to move more throughout the day. Take the stairs, instead of the elevator. Park a little further from a store and walk to it. Activities like these add up!

If you want to exercise, but aren’t sure you’re doing it right, think about joining a health club. Many have professional trainers on staff who can help you work out safely.

Make sure you talk with your doctor before you increase your physical activity.

How much activity?

Types of physical activity There are three main types of physical activity: 1. Aerobic activities get your heart rate up and make you breathe harder. (But you should still be able to talk when doing moderate levels of aerobic exercise). Examples include walking and lowimpact aerobics. Chores—like washing the car, mopping the floor, and raking leaves—count, too. 2. Strength training, like weight-lifting and Pilates, builds muscle and bone. These exercises also help your joints stay healthy. Plus, they burn calories. 3. Stretching, including activities like yoga, helps your body keep its full range of motion.

Start slowly. Build up the amount of physical activity you do. This will help you ease into it and avoid injury. Work toward being active at least 30 minutes a day. You can do your 30 minutes all at once or in shorter chunks throughout the day. Stop exercising and check with your doctor if you have: Chest pain or discomfort

Severe headache

Dizziness

Any other unusual symptoms

If the pain doesn’t go away, get medical help right away.

t Work toward doing 30 minutes of physical activity a day.

Try to include all three types of activity in your routine.

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Other Weight-Control Options

3. Surgery

If a diet and exercise program doesn’t help you lose weight, your doctor may suggest another option. Other treatments for obesity include:

Surgery is the most drastic obesity treatment. But it is an option for very obese people who have serious weight-related health problems. There are two types of surgery:

1. Very low-calorie diets

You’ll use 800-calorie drinks to replace food for weeks or months. Go on this type of diet only if a trained health professional can monitor you. Very low-calorie diets can take off weight short term. Someone who is obese could lose three to five pounds a week. Very low-calorie diets can also quickly improve obesity-related health problems. These include diabetes, high blood pressure, and high cholesterol. But these diets work no better than regular low-calorie diets in the long run. That’s probably because it’s easier to stick with a reduced-calorie diet than a very low-calorie diet. 2. Prescription medicines

There’s no magic pill for weight loss. But medicine helps some people. There are several types of weight-loss medicines. They include drugs that:

“Shrinking” the stomach with bands and/or staples. As a result, you eat less food. Most people who have this surgery lose some weight. Removing or “walling off” much of the stomach. This reroutes food, so it doesn’t get fully digested. Your body absorbs fewer calories. These surgeries are more common than the first type. They can also lead to greater weight loss. But you may not get good nutrition over time.

Surgery for obesity is not a cure. You’ll need to follow a long-term program of diet and physical activity. Obesity surgery has risks. These include infections and other problems linked to the operation itself. Some patients need future operations to deal with any complications.

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Curb your appetite. Keep your body from using some of the fat in food. You use these medicines with, not instead of, a diet and exercise program. They don’t work for everyone. But experts think weightloss drugs can work for some people.

JaNel learned that changing her lifestyle was key to weight loss. Hear her story at www.1on1health.com.

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WEIGHT CONTROL

Track Your Meals & Physical Activity Keep a diary of what you eat and how much activity you do. This is a good tool for weight loss. Write down what and how much you ate for each meal. Include what type of exercise you did and for how long. Make copies, so that you have plenty on hand for future weeks. WEEKLY GOALS Weight Exercise Other Goals

MONDAY Breakfast Lunch Dinner Snacks Activities TUESDAY Breakfast Lunch Dinner Snacks Activities WEDNESDAY Breakfast Lunch Dinner Snacks Activities 14

THURSDAY Breakfast Lunch Dinner Snacks Activities FRIDAY Breakfast Lunch Dinner Snacks Activities SATURDAY Breakfast Lunch Dinner Snacks Activities SUNDAY Breakfast Lunch Dinner Snacks Activities

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WEIGHT CONTROL

Tips For Success Losing weight is only part of dealing with obesity. You have to keep the pounds off over time to reach your goals. That involves eating a healthy diet and getting regular physical activity. Learn how to handle challenges and you’ll raise your chances of staying with your program. Tips for success include: Adopt diet and exercise habits that fit your likes and lifestyle. Don’t deprive yourself. Keep your goals realistic. Keep a food and exercise log to help you track your progress. For more information about ways to win at weight loss, visit www.1on1health.com.

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better, and live longer. This information is not a substitute for your doctor’s medical advice, nor is your doctor responsible for its content. You should promptly consult a medical professional if you have concerns about your health. ©2006 The GlaxoSmithKline Group of Companies All rights reserved. Printed in USA. ONE263R0 July 2006