More than two-thirds of adults in the United States are either trying to lose or maintain weight. However, only 20 percent are both eating fewer calories and engaging in at least 150 minutes of physical activity during leisure time each week.
２ ＢＭＩ怎么算的？理想体重是多少呢？
BMI = body weight (in kg) ÷ square of stature (height squared, in meters)
Overweight is defined as a BMI of 25 to 29.9 kg/m2; obesity as a BMI of ≥30 kg/m2. Severe obesity is defined as a BMI ≥40 kg/m2 (or ≥35 kg/m2 in the presence of comorbidities).
Approximately 22 to 25 kcal/kg is required to maintain one kilogram of body weight in a normal adult. Thus, the expected or calculated energy expenditure for a woman weighing 100 kg is approximately 2200 to 2500 kcal/ day. The variability of ± 20 percent could make energy needs as high as 2620 to 3000 kcal/day and as low as 1860 to 2000 kcal/day.
４ 每天就躺着能消耗多少卡呢？如果运动呢？
Simply staying in bed reduce energy expenditure to approximately 0.8 kcal/ min (1150 kcal/day) for a normal-weight adult. High levels of physical activity can increase energy expenditure four- to eightfold
５ 那些人需要减肥？
All patients who are overweight (BMI ≥27 kg/m2) or obese (BMI ≥30 kg/m2) should receive counseling on diet, lifestyle, and goals for weight loss.
Patients with a BMI of 25 to 29.9 kg/m2 who have an increased waist circumference (>40 inches/102 cm in men or >35 inches/88 cm in women) or those with a BMI 27 to 30 kg/m2 with comorbidities deserve the same consideration for obesity intervention as those with BMI ≥30 kg/m2
Lifestyle intervention (combined diet, exercise, and behavioral treatment) is the most important strategy for weight management. One example of a successful lifestyle intervention program is the Diabetes Prevention Program (DPP). The two major goals of the DPP lifestyle intervention are a minimum of 7 percent weight loss and a minimum of 150 minutes of exercise per week (such as brisk walking).
６ 每天少摄入多少才能达到每周减一定的体重呢？
Changes in eating behavior require time and commitment and it is important for the patient and therapist to set realistic weight loss goals, such as 0.5 to 1 kg/week. To achieve this goal, participants are encouraged to reduce energy intake by 1000 kcal/day, which can be done with diet instruction, provision of food or the use of portion-controlled foods.
７ 减肥的目标到底是减多少呢？多少算成功了？多少是可行？
It is important to set goals when discussing a dietary weight loss program with an individual patient. An initial weight loss goal of 5 to 7 percent of body weight is realistic for most individuals.
A loss of 5 percent or more by six months is realistic, but more than that is often seen. If weight loss is associated with improvement in associated risk factors and is maintained, then therapy has been "successful" with today's treatment programs.
If weight loss is less than 5 percent in the first six months, something else should be tried.
８ 卡路里会算错？吃得越少越好吗？
If subjects claim to eat less than 1200 kcal/day and yet do not lose weight one can conclude they are recording intake erroneously and suggest that they reduce by half what they claim to eat. More severe caloric restriction might be expected to induce weight loss more quickly, but a comparison with 400 versus 800 kcal/day diet formulas showed no difference in weight loss. We thus recommend diets with >800 kcal/day.
９ 做记录的人减肥更多？
Self-monitoring, often involving the use of food diaries and activity records, is one of the key elements in a successful behavioral weight loss program. The participants are instructed in how to record everything they eat and the calories in the food, as well as the situation in which they are eating. It is predictive of success during a weight loss program and is used daily during the first four to six months and then continued as needed. The National Weight Control registry reports that self-monitoring is one of the techniques most frequently used among patients who lose weight and maintain the weight loss.
The importance of self-monitoring was illustrated in a placebo-controlled trial of sibutramine therapy in a group of patients receiving both sibutramine and lifestyle modification. Those who recorded their food intake more frequently lost more than twice as much weight as those who did not ( 18.1 versus 7.7 kg, respectively)
１０ 低碳和低脂饮食的副作用哪个更大？
Very low-carbohydrate diets may be associated with more frequent side effects than low-fat diets. In one of the trials noted above, a number of symptoms occurred significantly more frequently in the low-carbohydrate compared to the low-fat diet group. These included constipation (68 versus 35 percent), headache (60 versus 40 percent), halitosis (38 versus 8 percent), muscle cramps (35 versus 7 percent), diarrhea (23 versus 7 percent), general weakness (25 versus 8 percent), and rash (13 versus 0 percent). Despite the higher rate of symptoms, dropout rates in clinical trials have been similar for low-carbohydrate and low-fat diets.
１１ 运动的重要性毋庸置疑
Exercise consistently stands out as an important factor in maintaining weight loss after any weight reduction. In a meta-analysis of 493 studies involving aerobic exercise for short durations (average 15.6 weeks), diet, or a combination of both in moderately overweight subjects (average BMI 33.4 kg/m2 with an average weight of 92.7 kg), the diet and exercise group maintained 8.6 kg of weight loss after one year compared to 6.6 kg in the diet-only group.
In a subsequent report, the maintenance of weight loss had a graded relation to the amount of exercise that individuals continued after their initial treatment. Similarly, in a prospective study of weight maintenance in over 4500 premenopausal women, women who maintained ≥30 minutes/day of activity were less likely to regain than women who remained sedentary (OR 0.7, 95% CI 0.5-0.9)
１２ 减肥还能延年益寿？
It is hypothesized that the antiaging effects of caloric restriction are due to reduced energy expenditure resulting in a reduction in production of reactive oxygen species (and therefore a reduction in oxidative damage). In addition, other metabolic effects associated with caloric restriction, such as improved insulin sensitivity, might also have an antiaging effect. In one trial of 48 sedentary, overweight men and women, six months of caloric restriction, with or without exercise, resulted in significant weight loss as expected. In addition, calorie restriction-mediated reductions in fasting insulin concentrations, core body temperature, serum T3 levels, and oxidative damage to DNA (as reflected by a reduction in DNA fragmentation) were seen, suggesting a possible antiaging effect of the prolonged caloric restriction
More than two-thirds of adults in the United States are either trying to
lose or maintain weight. However, only 20 percent are both eating fewer
calories and engaging in at least 150 minutes of physical activity during
leisure time each week.
２ ＢＭＩ怎么算的？理想体重是多少呢？
BMI = body weight (in kg) ÷ square of stature (height squared, in
meters)
Overweight is defined as a BMI of 25 to 29.9 kg/m2; obesity as a BMI of ≥30 kg/m2. Severe obesity is defined as a BMI ≥40 kg/m2 (or ≥35 kg/m2 in the presence of comorbidities).
简单的可以这么算：女生５英尺＝１００磅，接下来每英寸ｘ５磅，比如５’９‘’理想体重应该是１００＋５ｘ９＝１４５磅，如果实际值比理想值大３０％，算是ｏｂｅｓｅ
男生就是５英尺＝１１０磅，接下来每英寸ｘ５磅
３ 到底一个人每天需要多少卡路里呢？
Approximately 22 to 25 kcal/kg is required to maintain one kilogram of body weight in a normal adult. Thus, the expected or calculated energy
expenditure for a woman weighing 100 kg is approximately 2200 to 2500 kcal/
day. The variability of ± 20 percent could make energy needs as high as
2620 to 3000 kcal/day and as low as 1860 to 2000 kcal/day.
４ 每天就躺着能消耗多少卡呢？如果运动呢？
Simply staying in bed reduce energy expenditure to approximately 0.8 kcal/
min (1150 kcal/day) for a normal-weight adult. High levels of physical
activity can increase energy expenditure four- to eightfold
５ 那些人需要减肥？
All patients who are overweight (BMI ≥27 kg/m2) or obese (BMI ≥30 kg/m2)
should receive counseling on diet, lifestyle, and goals for weight loss.
Patients with a BMI of 25 to 29.9 kg/m2 who have an increased waist
circumference (>40 inches/102 cm in men or >35 inches/88 cm in women) or
those with a BMI 27 to 30 kg/m2 with comorbidities deserve the same
consideration for obesity intervention as those with BMI ≥30 kg/m2
Lifestyle intervention (combined diet, exercise, and behavioral treatment)
is the most important strategy for weight management. One example of a
successful lifestyle intervention program is the Diabetes Prevention Program (DPP). The two major goals of the DPP lifestyle intervention are a minimum of 7 percent weight loss and a minimum of 150 minutes of exercise per week (such as brisk walking).
６ 每天少摄入多少才能达到每周减一定的体重呢？
Changes in eating behavior require time and commitment and it is important
for the patient and therapist to set realistic weight loss goals, such as 0.5 to 1 kg/week. To achieve this goal, participants are encouraged to reduce energy intake by 1000 kcal/day, which can be done with diet instruction,
provision of food or the use of portion-controlled foods.
７ 减肥的目标到底是减多少呢？多少算成功了？多少是可行？
It is important to set goals when discussing a dietary weight loss program
with an individual patient. An initial weight loss goal of 5 to 7 percent of body weight is realistic for most individuals.
A loss of 5 percent or more by six months is realistic, but more than that
is often seen. If weight loss is associated with improvement in associated
risk factors and is maintained, then therapy has been "successful" with
today's treatment programs.
If weight loss is less than 5 percent in the first six months, something
else should be tried.
８ 卡路里会算错？吃得越少越好吗？
If subjects claim to eat less than 1200 kcal/day and yet do not lose weight one can conclude they are recording intake erroneously and suggest that they reduce by half what they claim to eat. More severe caloric restriction
might be expected to induce weight loss more quickly, but a comparison with 400 versus 800 kcal/day diet formulas showed no difference in weight loss.
We thus recommend diets with >800 kcal/day.
９ 做记录的人减肥更多？
Self-monitoring, often involving the use of food diaries and activity
records, is one of the key elements in a successful behavioral weight loss
program. The participants are instructed in how to record everything they
eat and the calories in the food, as well as the situation in which they are eating. It is predictive of success during a weight loss program and is
used daily during the first four to six months and then continued as needed. The National Weight Control registry reports that self-monitoring is one of the techniques most frequently used among patients who lose weight and
maintain the weight loss.
The importance of self-monitoring was illustrated in a placebo-controlled
trial of sibutramine therapy in a group of patients receiving both
sibutramine and lifestyle modification. Those who recorded their food intake more frequently lost more than twice as much weight as those who did not (
18.1 versus 7.7 kg, respectively)
１０ 低碳和低脂饮食的副作用哪个更大？
Very low-carbohydrate diets may be associated with more frequent side
effects than low-fat diets. In one of the trials noted above, a number of
symptoms occurred significantly more frequently in the low-carbohydrate
compared to the low-fat diet group. These included constipation (68 versus
35 percent), headache (60 versus 40 percent), halitosis (38 versus 8 percent), muscle cramps (35 versus 7 percent), diarrhea (23 versus 7 percent),
general weakness (25 versus 8 percent), and rash (13 versus 0 percent).
Despite the higher rate of symptoms, dropout rates in clinical trials have
been similar for low-carbohydrate and low-fat diets.
１１ 运动的重要性毋庸置疑
Exercise consistently stands out as an important factor in maintaining
weight loss after any weight reduction. In a meta-analysis of 493 studies
involving aerobic exercise for short durations (average 15.6 weeks), diet,
or a combination of both in moderately overweight subjects (average BMI 33.4 kg/m2 with an average weight of 92.7 kg), the diet and exercise group
maintained 8.6 kg of weight loss after one year compared to 6.6 kg in the
diet-only group.
In a subsequent report, the maintenance of weight loss had a graded relation to the amount of exercise that individuals continued after their initial
treatment. Similarly, in a prospective study of weight maintenance in over
4500 premenopausal women, women who maintained ≥30 minutes/day of activity were less likely to regain than women who remained sedentary (OR 0.7, 95% CI 0.5-0.9)
１２ 减肥还能延年益寿？
It is hypothesized that the antiaging effects of caloric restriction are due to reduced energy expenditure resulting in a reduction in production of
reactive oxygen species (and therefore a reduction in oxidative damage). In addition, other metabolic effects associated with caloric restriction, such as improved insulin sensitivity, might also have an antiaging effect. In one trial of 48 sedentary, overweight men and women, six months of caloric
restriction, with or without exercise, resulted in significant weight loss
as expected. In addition, calorie restriction-mediated reductions in fasting insulin concentrations, core body temperature, serum T3 levels, and
oxidative damage to DNA (as reflected by a reduction in DNA fragmentation)
were seen, suggesting a possible antiaging effect of the prolonged caloric
restriction
以上摘自uptodate
新年快乐，心想事成