Lifestyle Choices

There are some guidelines for controlling the work environment to aid in fat loss.

• Take food from home rather than eating from vending machines or catering trucks. Even snacks should be brought from home where they can be prepared based on guidelines listed above.
• Avoid the use of snack machines. Most snacks from machines are high in calories and low in nutritional value. Fresh fruit from machines is an exception.
• If you eat out, plan your meal selection ahead of time. Write it down and know its calorie content. Be aware that many fast foods are high in caloric content and fat.
• Do not eat while working.
• Avoid sources of food provided by co-workers; for example, food in work rooms such as birthday cakes or candy in candy jars.
• Do something active during breaks. For example, take a walk.
• Have drinking water or low-calorie drinks available to substitute for snacks.

There are some guidelines about eating on special occasions that can be useful in fat loss.

Special occasions are often times when it is difficult to control eating. Among these are eating out, holidays,special dinners, and parties. These guidelines may be of use on these special occasions.

• Practice ways to refuse food. Practice in front of a mirror or with friends. Know exactly what to say when you plan to refuse food. Do not let yourself be intimidated into eating something you do not want. For example, you might say something as simple as “No thank you.” Be wary of persistent hosts. Do not let them make you feel guilty for not eating. Be polite but emphatic; give no indication that you might change your mind.
• In extreme cases, you may wish to avoid situations that create a high risk of overeating.
• Eat before you go out.
• When eating out, order a la carte.
• Do not stand near food sources.
• If you feel the urge to eat, talk to someone or find something else to occupy your thoughts.

Many of the eating guidelines that are useful for fat loss are also valuable in maintaining desirable levels of body fat.

Once a person has achieved a desirable level of body fatness, it is important that this level be maintained throughout life. Many of the eating strategies for losing body fatness listed in the previous sections are also appropriate for maintaining body fat levels at desirable levels. If you follow them, you will develop new and healthier eating patterns that you will retain for the rest of your life.

Some people need to gain weight and can benefit from a change in their eating patterns.

Most people who want to gain weight want to gain lean body tissue. Only those who have body fat percentages less than what is considered to be essential for good health need to gain body fat. Some eating guidelines for people interested in gaining weight are listed here.

• Increase the calories consumed. Increasing caloric intake by amounts of 500-1,000 calories a day will help most people gain weight over time.
• The majority of extra calories should come from complex carbohydrates. Breads, pasta, rice, fruits such as bananas, and potatoes are good sources. As noted in other concepts, high-protein diets or diet supplements are not particularly effective if you maintain a normal diet. High-fat diets can result in weight gain but may not be best for good health, especially if they are high in saturated fat.
• If extra exercise results in extra calories expended, calorie intake will need to be adjusted to compensate. It may be difficult to eat when you are not hungry. Eating more than three meals per day may help.

If weight gain does not occur over a period of weeks and months with extra calorie consumption, medical assistance may be necessary.

More calories are required to maintain weight during the growing years than in adulthood.

Typically, people most likely to have difficulty in gaining weight are age ten to twenty. They have probably been told more than once that they will not have trouble gaining weight when they grow older. This is true for most people, but it is of little consolation to those who want to gain weight now. During adolescence, most people begin to gain weight, including muscle mass that can be enhanced with regular exercise. If they follow the guidelines just listed, they may have success in gaining weight. Excessive eating to gain weight (especially during adolescence) is not without its problems. The body requires more calorie intake during the teen years because the body is growing. A person who develops a habit of high calorie intake during this time may have a difficult time controlling fatness when the demands on the body are less.

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