Health

Weight Off With the Early Show

By CBSNews.com staff CBSNews.com staff

January 31, 2002 / 8:41 AM EST / CBS

According to experts, 61% of Americans are overweight. We are gaining more weight every year, putting our looks and health at risk. Our series--"Weight Off with the Early Show"--is a healthy eating and exercise program that teaches habits intended to last a lifetime. The experts behind the diet plan, Dr. Louis Aronne, an obesity specialist and director of the Comprehensive Weight Control Program at New York Presbyterian Hospital, and his colleague, registered dietician Kathy Isoldi, are here to explain more.

As a society, Americans are gaining weight in leaps and in bounds. If blame must be cast--it's the large portions of high-fat foods compounded by sedentary lifestyles. So often we hear folks moan about the need to lose weight, and try as they might, they can't because the "so-called" diets of choice "just don't work."

For the next 8 weeks, beginning April 2nd through May 28th, the nation can take "Weight Off with the Early Show." This first segment is the official kick-off, or overview discussion, of how the diet works and how viewers can also get involved.

Our experts designed the diet for this weight-loss program so that it will curb hunger for longer periods of time.

Meals are designed to have a nutrient breakdown of 29% protein, 26% fat, and 45% carbohydrate. For men, there is an 1,800-calories-a-day plan. For women, the recommended intake is 1,200 calories daily.

To make this series more personal, we have enlisted the help of six people from across the country who desperately want to lose weight by adopting a change in eating lifestyle. We meet them all during the week of April 2 through 6. Then every Monday thereafter we check in with our participants and evaluate their progress.

According to Aronne, as of 1999, 61% of the adult population in this country was obese, and the number goes up every year. The scary projection is that this number will likely get worse before it gets better.

Excess body weight, especially around the tummy area, can be pretty dangerous because of its proximity to the heart. Both our experts note that there are at least eight illnesses that can contribute to the death of a person who is overweight. Among them are diabetes, heart disease, hypertension, and certain cancers. A lifestyle change involving healthy, well-balanced meals, in conjunction with exercise can reduce these illnesses significantly.

Over the course of 8 weeks, our experts will address the following topics:

The Carbo Craze.
Adding Exercise.
Eating Healthy on the Run.
Breaking the Food/Mood Connection.
How to Dine Out While Watching the Waistline.
Healthy Barbecue Dining.

This overview segment has been designed to address three key areas:

Program Goals.
Diet Overview.
How to Get Started or Involved.

The overall goal of the "Weight Off with the Early Show" diet program is to provide folks with a better way of eatig so they can lose weight.

The main idea is that the diet has been designed with a nutrient breakdown that will slow how quickly the body's insulin levels rise, thereby lessening the craving for food. As a person eats more healthily and takes in fewer calories, and incorporates exercise, over time the brain learns to reprogram itself to expend energy more efficiently by storing more unused calories as muscle and fewer as fat. With a weight-loss decrease of just 5 to 10% many of the aforementioned health risks can be significantly reduced.

Aronne says the process of this diet alone is what makes it different from others. His is not asking people to go to the extreme and eat only protein, or nix carbohydrates by going into a Zone diet.

He says to be successful, "stick to the diet plan as the goal, not to the desire to be a certain body weight," because few people really know how much weight they can really lose and keep off long term.

Set a Realistic Goal

Studies show most people want to drop one-third of their body weight, which may not be realistic. Look at what is manageable--losing the first 10 pounds is most important, not the last 10 pounds.

The real goal is to find a healthy way of eating that makes you feel full and satisfied. Losing an average of one-half a pound to 2 pounds a week is standard. In 8 weeks, most folks will lose between 5 to 7 pounds by following the diet and incorporating exercise. Do what you can: No one is perfect. It is important to remember that this is just the beginning of a long-term change in eating habits.

Proper diet motivation is an essential core element needed for a successful, positive long-term lifestyle change. In keeping with that idea, Kathy has put together a diet readiness quiz that folks can use to assess whether this is the right time for them to begin dieting.

Those following the diet must also understand that this diet will require a little extra time for advance meal planning.

Here's an idea of each plan's nutrient breakdown:

The 1,200-calorie plan: designed with women in mind:

8 servings of protein
4 servings of bread/starch
2 servings of fruit
4 (or more) servings of vegetables
2 servings of milk
4 servings of fat

The 1,800-calorie plan: designed with men in mind:

12 servings of protein
6 servings of bread/starch
3 servings of fruit
6 (or more) servings of vegetables
3 servings of milk
5 servings of fat

Each plan is a good estimate of what will work for most people, allowing for weight loss without severe hunger. However, very active men and women may need to take in more calories. Over the weeks Kathy will share how to up or lower the calorie counts when needed.

Daily diet menu ideas will be posted on our Web site every day throughout the series. They are guides only to help people plan their meals. Food exchanges are alright so long as they meet the daily nutrient breakdown requirements. A food excange and a suggested shopping list will appear on the show's Web site with the daily menus.

Getting though the day will call for eating something healthy every 3 to 5 hours, drinking lots of fluid (especially water), and exercising portion control. One weekly small indulgence is built in to derail any feelings of deprivation. So don't throw out all the ice cream and cookies just yet. With each week's menu there is also a new healthy recipe to try.