National Health Goals

Introduction

Factors Influencing Weight and Fat Control

• Subtle changes in diet and activity patterns can have major effects on body weight and body fatness.
• Physical activity contributes to energy balance in a number of ways.
• Awareness and dietary restraint are needed to avoid excess calorie intake.

Guidelines for Losing Body Fat

• Following appropriate weight loss guidelines is important for the best long-term results.
• Behavioral goals are more effective than outcome goals.
• Changes in eating patterns can be effective in fat loss.
• Extreme diets are not likely to be effective.
• A combination of physical activity and a healthy diet is the best approach for long-term weight control.
• Low-carbohydrate diets are not a good choice for long-term weight control.
• Low "glycemic load" diets may be a more sensible alternative to low-carbohydrate diets.
• Developing a regular eating plan is important for weight maintenance.
• Some prescription medicines may help obese individuals curb their appetite.
• Artificial sweeteners and fat substitutes may help but cannot be considered a "sure cure" for body fat problems.
• Dietary supplements or products containing ephedra should be avoided.

Guidelines for Gaining Muscle Mass

• Young people often have difficulty in gaining weight or muscle mass.
• Changes in the frequency and composition of meals are important to gain muscle mass.
• Physical activity is important in gaining muscle mass.

Strategies for Action

• Knowing about guidelines for controlling body fat is not as important as following them.
• Record keeping is important in meeting fat control goals and making moderation a part of your normal lifestyle.
• The support of family and friends can be of great importance in balancing calorie intake and caloric expenditure.
• Group support can be one of the best reinforcers of proper eating and exercise behavior.
• Psychological strategies can be of assistance in eating and exercising to attain and maintain a desirable level of body fat.

Web Resources

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