Case Study: Lifestyle Changes for Weight Loss
Sally is a 43-year-old mother of two who has gained 50 pounds over the past five years. She is 64 inches tall and weighs 180 pounds with a BMI of 30.8. Her waist circumference is 37 inches. She acknowledges that she is not as physically active as she would like to be. She also notes how recent stresses in her life have affected her sleep and seem to have triggered her appetite for sweets. Sally’s father recently died from complications of type 2 diabetes and her mother and sisters are overweight. Sally says she is very motivated to “not get diabetes” and is disturbed that her recent physical exam revealed mildly elevated blood pressure, glucose, and cholesterol levels. Case Study: Lifestyle Changes for Weight Loss
1. How does Sally’s family history influence her weight and risk for diabetes? What lifestyle choices may influence her genetic predisposition to be overweight?
2. Using information in this chapter, what is a reasonable goal weight for Sally? How long would you estimate it would take her to safely lose this amount of weight?
3. What weight-loss strategies may help curb Sally’s stress-related eating?
4. Sally has determined that—to lose weight—she needs to limit her daily caloric intake to 1400 kcalories. Use Table 9-2 and show a one-day plan for meals and snacks that meet her nutritional needs within this calorie level.
5. What are some advantages to Sally keeping a food and exercise record? What other factors besides food intake and physical activity may be useful for Sally to record? Case Study: Lifestyle Changes for Weight Loss
6. Why might strength training be an important addition to Sally’s exercise regimen?
Let’s face it — there’s an overwhelming amount of information on the Internet about how to quickly shed pounds and get in shape.
If you’re looking for the best tips on how to lose weight and keep it off, this seemingly endless amount of advice can be overwhelming and confusing.
From the diets promoting raw foods to meal plans that revolve around shakes and prepackaged foods, a new fad diet seems to pop up every day. Case Study: Lifestyle Changes for Weight Loss
The problem is, although very restrictive diets and elimination meal plans will most likely result in short-term weight loss, most people can’t maintain them and end up throwing in the towel within a few weeks.
Although losing 10 pounds (4.5 kg) in a week by following a fad diet may seem tempting, the reality is that this type of weight loss is often unhealthy and unsustainable.
The real key to safe and successful weight loss is to adopt a healthy lifestyle that suits your individual needs and that you can maintain for life.
The following tips are healthy, realistic ways to get you back on track and headed towards your weight and fitness goals.
Exercise is an integral part of weight loss plan or so we believe. While exercising is good for health, it plays a very small role when it comes to weight loss. Results from over 60 studies show sweating at the gym alone will not help you win the battle of bulge. It’s time you reboot your weight loss plan. Case Study: Lifestyle Changes for Weight Loss
As experts explain in a recent study, there are three main ways in which our bodies burn–calories basil resting metabolism (energy burnt for basic body functions), food breakdown, and physical activity. The exercise amounts for only 10-30 per cent of total energy used.
A good majority of energy comes from basil resting metabolism over which you have little control. It was also found that exercising brings behavioral changes in people. Some tend to feel hungrier after a good workout, while others slow down after a gym class. So, should you stop exercising? No, never! Exercise is excellent to boost your body’s strength, stamina and flexibility.
When it comes to weight loss, the usual buzzwords you might hear often include the words ‘lifestyle’ and ‘change’…as in, you need to make one to be successful at losing weight. It may seem like losing weight is a simple goal—do some exercise, go on a diet, and voila! But, if it were that simple, I’d be out of a job and you’d be too busy working out to read this. Case Study: Lifestyle Changes for Weight Loss
While magazines and infomercials make it seem effortless, losing weight takes hard work and that often means changing different aspects of your life like, how you spend your time, how you schedule your day, and how/what you eat. If the way you live doesn’t allow for these changes, how far will you get?
If you spend more time doing the things in the first list than the second, it’s time to reevaluate your priorities and decide what you really want for yourself. Living healthy means spending time and energy on your body—moving it around and paying attention to what you put into it. Staying in an unhealthy lifestyle means you can avoid expending energy, time and effort…but at what cost Case Study: Lifestyle Changes for Weight Loss