MHVI Owners Manual . Lifestyle Management . Nutrition . If You Need to Lose Weight

Obesity is an epidemic in the United States today. Approximately 30 percent of Americans are overweight. Being overweight puts an extra burden on your heart, forcing it to work harder just to keep you moving. This extra weight also elevates blood pressure and blood cholesterol levels, makes it harder to exercise, increases the wear and tear on joints and muscles, and makes you more likely to develop diabetes.

Being overweight is often caused by a combination of eating too much fat and too many calories, and getting too little exercise. Certain medical conditions and medications, however, can increase appetite and decrease metabolism. Heredity can also play an important role. As we get older, we often need more exercise to simply stay at our current weight.

If you have a cardiovascular condition, it is important that you reach a desirable weight and maintain it. This doesn't mean you need to look like a magazine model. Your doctor or registered dietitian can help you identify a weight that is ideal for you. How you lose the weight is also important. A safe amount of loss is one half to one pound per week. Studies have clearly shown that those who lose weight quickly with fad and very low-calorie diets regain that weight nearly as rapidly, and in many cases, they gain even more weight.

Dieting is not the answer. Following a heart-healthy nutrition plan that is low in fat and calories and rich in nutrients will result in much more permanent weight loss. If you substitute fruits, vegetables, whole grains, beans, fish and soy for high calorie meats, desserts, sauces and snacks, you can safely, gradually and permanently lose weight.

Here are some tips for permanent weight loss:

Include exercise in your program. It is a must for weight loss (see the exercise information that follows).
Enlist the support of friends and family in your effort.
Keep track of what you eat by keeping a journal or daily food intake diary. This is a strategy that may allow you to identify times of the day or certain situations where you tend to "over eat."
If you need to lose a lot of weight, set goals in a series of small increments that you will be able to measure in the short term.
Reward yourself as you reach small goals along the way. It's a good way to remind yourself about what a great job you are doing.

The best place for you to start your weight loss program may be with a nutrition class or private consultation with a cardiovascular nutritionist. Your doctor may either provide you with a program or direct you to the appropriate resources. MHVI also offers educational classes and individual consultations. Your weight loss plan should fit your individual needs and lifestyle. Losing weight can be challenging, but it is an essential part of taking care of yourself.

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