In his monthly column, Dr. Kent Herbert answers your questions related to health care matters. Simply submit your question to stefaniw@newfalconherald.com. It’s your chance to ask the doc.Question: I am trying to lose weight. What can I do to accomplish this?Answer: It is estimated about 108 million Americans are overweight. Being overweight can cause or contribute to many health conditions, such as high blood pressure, adult-onset diabetes, heart disease, arthritis and sleep apnea. Many of these conditions are occurring earlier in life because more children are overweight. For example, the American Academy of Pediatrics recommends blood tests as early as age 2 for some children who are at risk for high cholesterol because of the increase in childhood obesity.There are several methods to determine if you are overweight. The most common is the body mass index, or BMI. This is determined by dividing your weight in kilograms by your height in meters squared. It is easiest to use a BMI calculator, and many can be found online. You are considered overweight if your BMI is more than 25 and obese if it is greater than 30. Another measure, particularly for men, is the waist circumference. Because men tend to carry their weight around their waists, and this weight is associated with a high risk of heart disease, a waist measurement of more than 40 inches is considered too much.It is also important to look at other factors when determining your ideal weight. If you have other risk factors for heart disease, such as an elevated fasting blood sugar, elevated LDL (bad) cholesterol, low HDL (good) cholesterol, high blood pressure or a family history of heart disease; your weight may need to be lower than the BMI indicates.Despite more complicated information presented in ads for weight loss products and the press, losing weight is still an issue of how many calories one eats compared to how many calories are burned. An average male requires about 2,400 calories a day to maintain his weight, and an average female requires about 100 fewer. You require fewer calories as you get older, so to maintain your current weight, calorie intake has to decrease or exercise has to increase over time. It takes 3,500 calories to gain or lose a pound of weight, so to lose a pound a week an average male needs to eat 500 less calories a day or burn 500 more.Some people’s metabolisms are faster or slower than others, and their numbers may vary. Also, it is important to speed up metabolism to lose weight, and the best way to do this is with regular aerobic exercise. Exercise itself will burn calories, and it will also maintain a higher daily metabolism, which will burn more calories even at rest. It is important, however, to engage in regular aerobic exercise, such as jogging, swimming or cycling; where the heart rate is increased for the entire duration of the exercise. Other activities, such as walking or lifting at work and playing at home with children, are important but are considered maintenance activities and won’t necessarily promote weight loss. It is also important to eat regular, small meals and not skip meals. When meals are skipped, the body thinks it is starving and will conserve every ounce of energy it has, and the metabolism slows dramatically; making it difficult to lose weight.If you have trouble losing weight, there are several things you can do. It is a good idea to keep a food diary to calculate your daily calorie intake. Many times there are hidden, high calorie foods that add calories. Watch your portion size, as calorie counts on many foods are based on much smaller portions than what the typical person eats. Establish a regular exercise program focused on aerobic activity that makes you breathe hard and sweat. Consider working with a trainer who can guide you and motivate you to do this. It is also a good idea to see your doctor. He or she may consider running blood tests, as certain conditions, such as diabetes and low thyroid, can affect your ability to lose weight.Finally, it is best to avoid weight loss products that claim to help you lose weight. Medical studies have consistently shown that, although they may help you lose weight in the short term, those who use them almost always gain the weight back. In addition, the Food and Drug Administration recently analyzed many over-the-counter products and found that their manufacturers were including controlled, prescription ingredients in their products against federal law, which can be very harmful. Although these products appear attractive, they are best avoided.Maintaining a healthy weight is important to staying healthy overall. Today’s lifestyle for many individuals is more sedentary and full of food choices that are high in calories. Losing weight and maintaining it is difficult but one of the most important things you can do.Dr. Kent HerbertBoard-Certified Family PhysicianFalcon Family Medicine7641 McLaughlin RoadFalcon, CO 80831(719) 494-2006(719) 494-8448 faxwww.FalconFamilyMedicine.com
