Weight management is a long-term approach to a healthy lifestyle. It includes a balance of healthy eating and physical exercise

Physical exercise

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of...

 to equate energy expenditure and energy intake. Developing healthy eating habits while using tips that will keep us fuller longer can be useful tools in weight management. Knowing what your body needs is important to weight management and can control overconsumption and underconsumption of food.
Weight management does not include FAD diets that promote quick, temporary weight loss. It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height.
Weight management is important because rising obesity

Obesity

Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems...

 rates are a major concern in North America. About 60% of Canadians are overweight or obese. Obesity is a risk factor for many chronic diseases such as Type 2 diabetes, hypertension

Hypertension

Hypertension or high blood pressure is a cardiac chronic medical condition in which the systemic arterial blood pressure is elevated. What that means is that the heart is having to work harder than it should to pump the blood around the body. Blood pressure involves two measurements, systolic and...

 and cardiovascular disease

Cardiovascular disease

Heart disease or cardiovascular disease are the class of diseases that involve the heart or blood vessels . While the term technically refers to any disease that affects the cardiovascular system , it is usually used to refer to those related to atherosclerosis...

. Managing one’s weight is one factor in preventing such chronic diseases.

Increase protein intake, especially at breakfast

The satiating property of dietary protein is influenced by the time of protein

Protein

Proteins are biochemical compounds consisting of one or more polypeptides typically folded into a globular or fibrous form, facilitating a biological function. A polypeptide is a single linear polymer chain of amino acids bonded together by peptide bonds between the carboxyl and amino groups of...

 consumption. Studies have shown that protein intake at breakfast has a greater satiety effect than later meal times. There are several explanations as to why this is the case. Firstly, protein has a greater thermogenic effect than carbohydrates and fat, which enables the body to burn more calories. Secondly, a high protein breakfast appears to slow gastric emptying, which attributes to the fact that protein appears to be the most satiating macronutrient. Finally, a high protein breakfast increases the activity of glucagon, which activates the pathways for glucose synthesis. One study showed that fat loss was approximately twice as much in the high-protein diet group than the moderate-protein diet group in overweight and obese individuals.

Use a smaller plate

Using smaller plates helps to consume smaller portion sizes and this leads to the consumption of fewer calories. Studies have shown that portion size influences energy intake. People who are presented with larger portions do not report to have a higher level of satiety, which suggests that hunger and satiety signals are ignored when a large portion of food is placed in front of them. In particular, one study showed that participants consumed 31% less calories with the small portion sized of a 6-inch submarine sandwich

Submarine sandwich

A submarine sandwich, also known as a sub among other names, is a sandwich that consists of a long roll of Italian or French bread, split lengthwise either into two pieces or opened in a "V" on one side, and filled with various varieties of meat, cheese, vegetables, seasonings, and sauces. The...

 compared with the large portion size of a 12-inch submarine sandwich.
Increased portion sizes have occurred simultaneously with the increase in obesity

Obesity

Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems...

 rates; hence, large portion sizes can be one of the factors contributing to the current increase in body weight of the US.

Eat more soup

Soup

Soup

Soup is a generally warm food that is made by combining ingredients such as meat and vegetables with stock, juice, water, or another liquid. Hot soups are additionally characterized by boiling solid ingredients in liquids in a pot until the flavors are extracted, forming a broth.Traditionally,...

s have a significant satiety effect and studies have demonstrated that compared to solid foods, soup ingestion decrease the amount of energy intake. Compared to having no soup, it has been shown that eating soup reduces total energy intake of a meal. When soup is consumed before a meal, a decrease of 20% of energy is consumed in the meal.

Choose the low calorie foods

A moderate decrease in caloric intake will lead to a slow weight loss, which may be more beneficial for long term weight management. For example, choosing a black coffee

Coffee

Coffee is a brewed beverage with a dark,init brooo acidic flavor prepared from the roasted seeds of the coffee plant, colloquially called coffee beans. The beans are found in coffee cherries, which grow on trees cultivated in over 70 countries, primarily in equatorial Latin America, Southeast Asia,...

 instead of a full fat latte

Latte

A latte is a coffee drink made with espresso and steamed milk. Variants include replacing the coffee with another drink base such as masala chai, mate or matcha...

 will save calories that will add up in the long run.
Low fat meats reduce the total amount of calories and cholesterol consumed. For example, traditional beef patties have 19.2% fat and 272 kcal per 100 g of meat. On the other hand, lean beef patties have 9.8%fat and 196 kcal.

Eating more dairy can aid in fat loss

Studies have shown that a diet high in dairy decreases total body fat. This occurs because a high amount of dietary calcium increases the amount of energy and fat excreted from the body. Studies have shown that saturated, monounsaturated and polyunsaturated fats all have a higher excretion rate with a high calcium intake. In these studies, a high calcium intake is considered 2300 mg and a low calcium intake is considered 700 mg. A possible explanation to this phenomenon is that high intakes of calcium

Calcium

Calcium is the chemical element with the symbol Ca and atomic number 20. It has an atomic mass of 40.078 amu. Calcium is a soft gray alkaline earth metal, and is the fifth-most-abundant element by mass in the Earth's crust...

 cause calcium soap formation and/ or binding of bile acids in the intestine. Other studies specifically show that dairy sources of calcium demonstrate greater weight loss than supplemental calcium intake. This may be due to the other bioactive components present in milk, which may aid in metabolic efficiency and fat loss.

Incorporate more vegetables into your meals

Fruits and vegetables have been shown to increase satiety and decrease hunger. These foods have a low energy density, which is mainly due to the high water content

Water content

Water content or moisture content is the quantity of water contained in a material, such as soil , rock, ceramics, fruit, or wood. Water content is used in a wide range of scientific and technical areas, and is expressed as a ratio, which can range from 0 to the value of the materials' porosity at...

 and partly due to the fiber

Fiber

Fiber is a class of materials that are continuous filaments or are in discrete elongated pieces, similar to lengths of thread.They are very important in the biology of both plants and animals, for holding tissues together....

 content. The reduction of energy density has been shown to enhance satiety. The water adds weight, without adding calories and the fiber slows gastric emptying. Both of these factors contribute to the satiating effect of vegetables and fruits. Studies have also shown that fiber decreases hunger and also decreases total energy intake.

Fiber

Dietary Fiber

Fiber

Fiber is a class of materials that are continuous filaments or are in discrete elongated pieces, similar to lengths of thread.They are very important in the biology of both plants and animals, for holding tissues together....

 has been suggested to aid weight management by inducing satiety, decreasing absorption of macronutrients and promoting secretion of gut hormones. Dietary fiber

Dietary fiber

Dietary fiber, dietary fibre, or sometimes roughage is the indigestible portion of plant foods having two main components:* soluble fiber that is readily fermented in the colon into gases and physiologically active byproducts, and* insoluble fiber that is metabolically inert, absorbing water as it...

 consists of non-digestible carbohydrates and lignin

Lignin

Lignin or lignen is a complex chemical compound most commonly derived from wood, and an integral part of the secondary cell walls of plants and some algae. The term was introduced in 1819 by de Candolle and is derived from the Latin word lignum, meaning wood...

, which are a structural component in plants. Fiber recommendations range from 10 – 13 grams/1000 calories, with slightly higher recommendations for men.

Due to the high volume or water content of fiber-rich foods, fiber displaces available calories and nutrients from the diet. Consumption of viscous fibers delays gastric emptying, which may cause an extended feeling of fullness. Satiety is also induced by increasing chewing, which limits food intake by promoting the secretion of saliva

Saliva

Saliva , referred to in various contexts as spit, spittle, drivel, drool, or slobber, is the watery substance produced in the mouths of humans and most other animals. Saliva is a component of oral fluid. In mammals, saliva is produced in and secreted from the three pairs of major salivary glands,...

 and gastric juice, resulting in an expansion of the stomach.
In addition, hormone secretion is affected during fiber ingestion. Insulin response is reduced and cholecystokinin

Cholecystokinin

Cholecystokinin is a peptide hormone of the gastrointestinal system responsible for stimulating the digestion of fat and protein...

 (CCK) in the small intestine is increased. Insulin regulates blood glucose levels while CCK adjusts gastric emptying, pancreatic secretion and gall bladder contraction. There is direct correlation between CCK and satiety after foods of different fiber contents are consumed.
Fiber may have the added benefit of helping consumers decrease food intake throughout the day. However, results of trials examining this possibility have been conflicting. In general, large intakes of dietary fiber at breakfast are associated with less food intake at a lunch.

Resistant Starch

Resistant starch is a type of non-digestible, fermentable fiber

Fermentation (food)

Fermentation in food processing typically is the conversion of carbohydrates to alcohols and carbon dioxide or organic acids using yeasts, bacteria, or a combination thereof, under anaerobic conditions. Fermentation in simple terms is the chemical conversion of sugars into ethanol...

 that is resistant to amylase

Amylase

Amylase is an enzyme that catalyses the breakdown of starch into sugars. Amylase is present in human saliva, where it begins the chemical process of digestion. Food that contains much starch but little sugar, such as rice and potato, taste slightly sweet as they are chewed because amylase turns...

 digestion in the small intestine

Small intestine

The small intestine is the part of the gastrointestinal tract following the stomach and followed by the large intestine, and is where much of the digestion and absorption of food takes place. In invertebrates such as worms, the terms "gastrointestinal tract" and "large intestine" are often used to...

, and is broken down to short-chain fatty acids by microflora in the large intestine

Large intestine

The large intestine is the third-to-last part of the digestive system — — in vertebrate animals. Its function is to absorb water from the remaining indigestible food matter, and then to pass useless waste material from the body...

. It is commonly found in cooked and cooled potatoes, green bananas, beans and legumes. Resistant starch dilutes energy density of food intake, has a bulking effect similar to non-fermentable fiber, and increases the expression of PYY and GLP-1 in the gut. The increase in gut hormones can affect long-term energy balance by affecting neuronal pathways in the brain as well as improved overall health of the intestines. Based on developing research, consumption of resistant starch can be an effective means of weight management.

Capsaicin

Clinical research on capsaicin

Capsaicin

Capsaicin 2CHCH=CH4CONHCH2C6H3-4--3- ) is the active component of chili peppers, which are plants belonging to the genus Capsicum. It is an irritant for mammals, including humans, and produces a sensation of burning in any tissue with which it comes into contact...

 has showed that consumption of the spice during breakfast can increase energy expenditure by 23% immediately after meal ingestion. Capsaicin, also known as hot pepper, is a primary ingredient in chilli peppers and red hot peppers. Hot peppers have been reported to induce thermogenesis

Thermogenesis

Thermogenesis is the process of heat production in organisms. It occurs mostly in warm-blooded animals, but a few species of thermogenic plants exist.-Types:...

 at the cellular level.

As well, capsaicin induces satiety as a result of oral

Oral

The word oral may refer to:As an adjective:* the mouth, the first portion of the alimentary canal that receives food and saliva* speech communication as opposed to writing* oral administration of medicines...

 and gastro-intestinal contribution. Lower energy and fat intake were observed under short-term conditions; however, the effect of the spice was reduced over prolonged exposure. Increased satiety was observed when oral contribution of capsaicin was measured in addition to the gastro-intestinal exposure, indicating the sensory effect of hot peppers plays a significant role.

Caffeine

Caffeine

Caffeine

Caffeine is a bitter, white crystalline xanthine alkaloid that acts as a stimulant drug. Caffeine is found in varying quantities in the seeds, leaves, and fruit of some plants, where it acts as a natural pesticide that paralyzes and kills certain insects feeding on the plants...

 and black coffee

Coffee

Coffee is a brewed beverage with a dark,init brooo acidic flavor prepared from the roasted seeds of the coffee plant, colloquially called coffee beans. The beans are found in coffee cherries, which grow on trees cultivated in over 70 countries, primarily in equatorial Latin America, Southeast Asia,...

 have been associated with increased energy expenditure and subsequent weight loss. Caffeine belongs to a class of compounds called methylxanthines, and is present in coffee, tea, cocoa, chocolate and some cola drinks. Caffeine induces a thermogenic effect

Thermic effect of food

Thermic effect of food , or TEF in shorthand, is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use. It is one of the components of metabolism along with the resting metabolic rate, and the exercise component...

 in the body by increasing Sympathetic Nervous System

Sympathetic nervous system

The sympathetic nervous system is one of the three parts of the autonomic nervous system, along with the enteric and parasympathetic systems. Its general action is to mobilize the body's nervous system fight-or-flight response...

 activity, which is an important regulator of energy expenditure.

Green Tea

Green tea is has been associated with decreasing blood glucose, inhibiting hepatic and body fat accumulation, and stimulating thermogenesis

Thermogenesis

Thermogenesis is the process of heat production in organisms. It occurs mostly in warm-blooded animals, but a few species of thermogenic plants exist.-Types:...

 due to the catechins that are present. Catechins are polyphenols that are a major component of green tea extract. Green tea has also been shown to increase energy expenditure and fat oxidation in humans, independent of the caffeine content(. In a human study conducted, 690 mg of catechins daily for 12 weeks reduced body fat, suggesting that green tea might be useful in the prevention of chronic disease, particularly obesity. Moreover, catechins in the brain play a major role in satiety.

Popular Diets

When assessing popular diets, it’s important to understand that a person’s food preferences, lifestyle and medical conditions should be taken into account when choosing the correct diet. Adherence

Adherence

Adherence may refer to:* Adherence , the obedience of the patient to the medical advice.* Adhesion* Religious adherenceRelated:* Adhesion , abnormal bands of tissue that grow in the human body....

 level to the diet is a bigger determinant of clinical benefits over the diet type itself Also “dieting” needs to be a lifestyle change and can’t just be for a short term amount of time.

Weight Watchers

Weight Watchers

Weight Watchers

Weight Watchers is an international company that offers various dieting products and services to assist weight loss and maintenance. Founded in 1963 by Brooklyn homemaker Jean Nidetch, it operates in about 30 countries around the world, generally under names that are local translations of “Weight...

 offers a variety of dieting products and services to assist weight loss and maintenance by a calorie restricting method. Weight watchers promote healthy habits, a supportive environment, exercise and healthy food choices . A member to selects a goal weight that will result in a body mass index

Body mass index

The body mass index , or Quetelet index, is a heuristic proxy for human body fat based on an individual's weight and height. BMI does not actually measure the percentage of body fat. It was invented between 1830 and 1850 by the Belgian polymath Adolphe Quetelet during the course of developing...

 (BMI) generally accepted as healthy (18 – 24.9). Participants are encouraged to produce a rate of weight loss up to 2 pounds per week. Their food guide promotes food choices that not only reduce calories, but also meet nutritional recommendations. Exercise is also recommended for weight loss and is incorporated into their points system.
They use a points system that incorporates calories, fat, and dietary fiber content of each food and you are given a certain number of points you are supposed to consume each day.

Strengths

• Their food guide promotes food choices that reduce calories, and also meet nutritional recommendations.
• They construct an activity plan along with nutritional guidelines to encourage exercise.
• They offer support and encouragement through weekly meetings

Limitations

• Can be quite expensive over time
• Is a slower weight loss than other more restrictive diets

The Atkins Diet

The Atkins Diet involves the restriction of carbohydrates in ones diet causing the body's metabolism to switch from burning glucose as fuel to burning stored body fat, sending the body into a state of ketosis

Ketosis

Ketosis is a state of elevated levels of ketone bodies in the body. It is almost always generalized throughout the body, with hyperketonemia, that is, an elevated level of ketone bodies in the blood. Ketone bodies are formed by ketogenesis when the liver glycogen stores are depleted...

 . Ketosis causes a person to get their energy from ketones, which also causes you to feel less hungry . Carbohydrate consumption must be <40 grams/day (= 1 slice of bread) for ketosis to occur.

Strengths

• Allowed to eat rich foods
• When in ketosis you feel less hungry and more satisfied

Limitations

• Ketosis causes unusual breath odor and constipation
• There is worry that the diet promotes heart disease and there is a potential loss of bone and it is not recommended for people with liver and kidney problems due to the high amounts of protein.
• The preferred source of energy for the brain is glucose, which is decreased in a low-carbohydrate diet

Ornish Diet

The Ornish Diet is a fat restricting diet (less than 10% of calories from fat) focusing on eating high amounts of fiber

Fiber

Fiber is a class of materials that are continuous filaments or are in discrete elongated pieces, similar to lengths of thread.They are very important in the biology of both plants and animals, for holding tissues together....

, and following a low-fat vegetarian diet. The Ornish diet recommends combining the diet with exercise that allows the body’s fat burning mechanism to work most effectively. The philosophy is focused less on restricting calories but by watching the ones consumed, by recommending foods that can be eaten all the time, some of the time and none of the time.
Foods that can be eaten whenever you are hungry, until you are full are:

• Beans and legumes, fruits, grains and vegetables

Foods eaten in moderation are:

• Nonfat dairy products – skim milk, nonfat yogurt, nonfat cheese, nonfat sour cream and egg whites

Foods to avoid

• Meats of all kinds – if can’t give up, only eat minimally
• Oils and oil-containing products (margarine and most salad dressings)
• Avocados, olives, nuts and seeds, dairy products (other than non-fat ones)
• Simple sugar and simple sugar derivatives (honey, molassess, corn syrup, and high-fructose syrup)
• Alcohol
• Anything commercially prepared that has more than 2 grams of fat per serving

Suggests eating a lot of little meals because this diet makes you feel hungry more often, which will help you feel full faster and you’ll eat more food without increasing the number of calories.

Strengths

• Does not restrict calories
• Doesn’t slow down metabolism
• Recommends regular exercise, yoga and meditation along with the diet
• Has been associated with a reversal of coronary blockage

Weakness

• Very restrictive
• You will feel hungrier and need to eat more food (but less calories)

Further reading

• Brownell, Kelly (January 2004.) "The Learn Program for Weight Management." 10th edition. Amer Health Pub Company. ISBN 1878513419
• Dalton, Sharron (1997.) "Overweight and weight management: the health professional's guide." Aspen Publishers, Inc. ISBN 0834206366
• Laliberte, Michele; Taylor, Valerie; McCabe, Randi E. (2009.) "Cognitive Behavioral Workbook for Weight Management: A Step-by-Step Program." New Harbinger Publications, Inc. ISBN 1572246251