Weight Loss Rx

Weight Loss Rx

Are you overweight?

To answer this question, we now rely on a calculation called body mass index or BMI. This takes into account your height and weight. In general, we consider a BMI over 27 to be overweight. A BMI over 30 is “obese”. A BMI over 40 is “morbidly obese”.

Your BMI: ______

Weight loss has a simple formula.

In order to loose weight, you must simple burn more calories than you consume. The best way to loose weight is to address both sides of this equation.

We will calculate your basal energy expenditure. This is the number of calories that your body burns while you are at rest. If you consume this number of calories or less, and if you perform any sort of activity, you should achieve a caloric deficit and loose weight.

Your basal energy expenditure: ______Your caloric goal per day: ______

Obviously these assumptions depend on an accurate assessment of your caloric intake. This requires calorie counting. Calorie counting is done simple by looking at labels and adding up the number of calories you consume. Remember to multiply the calories per serving times the number of servings you actually consume (sometimes this is very misleading). Keep a diary of everything you eat and drink for one week to get an idea of your average consumption.

Exercise is the other half of the formula.

Exercise has many benefits including weight loss. Exercise helps to maintain bone strength and balance to prevent falls and injuries. It helps minimize the pain of osteoarthritis. It can help lower total cholesterol and raise good cholesterol (HDL). It can give you energy and help alleviate feelings of depression.

Recent studies have proven that any exercise is better than none at all. Do not be intimidated because you can’t run 5 miles. Start slow and gradually build up your time and effort. A good goal is to achieve and aerobic heart rate for 30 minutes 3-5 times per week.

To calculate this heart rate goal, subtract your age from 220 and multiply by 0.75 or 0.80.

Your heart rate goal: ______

What about medications?

Currently, the FDA has approved two medications for weight loss. Meridia (sibutramine) works on the neurotransmitter chemicals in your brain to curb appetite. Xenical (orlistat) works by blocking the absorption of fat in your gastrointestinal tract. There are questions about the safety of Meridia and its effectiveness. Xenical can be effective and safe but has a significant side effect of diarrhea, gas and fecal incontinence. Most studies have shown that weight lost by using medication almost always returns after the medication is discontinued.

A far better choice is to modify your lifestyle by incorporating smart food choices and regular exercise.

Over the counter weight loss supplements all have one thing in common. They contain some form of ephedra. This does aid in weight loss but at a price. As with prescription medications, once the supplement is stopped, the weight will return. More importantly, this supplement can deleteriously affect your heart rate and blood pressure.