Ideal Weight or Happy Weight?

How much weight do you really need to lose?

Maybe you've been struggling -- without success -- to get down to the size you were in high school or on your wedding day. But do you really need to go that low? The truth, experts say, is that you can weigh more than your ideal weight and still be healthy (not to mention happy).

If you're overweight, losing just 10% of your body weight is associated with a myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. Not only that, experts say, but this kind of weight loss is easier to attain and maintain, setting you up for success in the long run.

Your Weight "Set Point"

Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally regulated to stay within a range of 10%-20%, says Thomas Wadden, PhD, director of the Center for Weight and Eating Disorders at University of Pennsylvania Medical School. This weight range is known as the "set point."

A complex set of hormones, chemicals, and hunger signals help your body naturally maintain your weight within this range, says American Dietetic Association spokeswoman Dawn Jackson Blatner, RD.

It is not just a matter of genetics, though. Your eating and exercise habits can also help to determine your set point.

"Overeating swamps the internal regulatory system, and, as a result, the set point increases -- which is much easier to do than it is to lower it," says Wadden. The body adjusts to the higher weight and "resets" the set point to defend the new weight.

It is difficult, but not impossible, to set your range lower. "With changes in healthy eating and exercise behavior, you can lower your set point," says Blatner.

The 10% Solution to Weight Loss

A recent book, Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off, by George Blackburn, MD, suggests that maintaining a 10% loss for six months to a year helps your body adjust to the lower weight and thus reset the set point.

Wadden explains that when you lose large amounts of weight at once, you set up an internal struggle and hormones like ghrelin spike to make you hungrier as your body tries to defend its comfortable range.

Instead, experts recommend that you try losing 10% the old-fashioned way -- by slowly changing eating and exercise behaviors -- then maintain this new weight for a few months before trying to lose more. Not only will your body get the signal to lower its "set point," but you'll give yourself a chance to get used to new food choices, smaller portions, and regular exercise.

“When patients lose 10% it may not be the pant size they want, but they start to realize how a little weight loss impacts their health in very positive ways," says Blatner. "They feel better, sleep better, have more energy or less joint pain, and some people are able to reduce medications."

How Much Should I Weight?

Most people overestimate how much weight they can realistically lose, which leads to frustration, says Blatner. To find your happy or healthy weight, Blatner suggests looking back on your weight history as an adult and identify a weight you were able to maintain naturally and fairly easily.

And if you've gained more than a few pounds since your wedding day, forget trying to fit into that bridal gown. "As you gain weight, you experience an increase in fat cell size and number, which will probably prevent you from getting back to your married weight," says Wadden.

Instead of focusing on the numbers on the scale, Blatner suggests setting behavioral goals: "Eat breakfast every day, go for daily walks, eat more fruits and vegetables -- when you set behavior goals, they are easier to accomplish and they make you feel good." Stick with these behaviors for 3-6 months and they will become part of your life.

Based on your current weight, eat about 10 calories per pound of nutritious food (low in fat, rich in lean protein, high in fiber), get regular exercise, and assess your weight after a month or so.

"Your weight will settle out and typically you will lose 10%, then hit a plateau, which is a good time to maintain the weight loss," says Wadden.

As you get to a healthy weight, you can go up to 12 calories per pound.

Tips for Weight Loss Success

Here are some tips from Blatner for weight loss success:

1. Eat regular meals. People who eat regular meals consume fewer calories than those who eat irregular meals.
2. Use a plate, sit down, and enjoy your meals. Folks who do this eat 43% smaller portions than those who eat out of containers or on the run, according to Blatner.
3. Get at least 30 minutes of moderate activity each day.
4. How much and what you eat makes a big difference. Enjoy normal portions of foods that are high in fiber (fruits, veggies, whole grains) and rich in lean or low fat protein is the secret to feeling full.
5. Think positive: Focus on the benefits of a healthier lifestyle rather than the scale.

Special Diets

Eat Smart for a Healthier Brain

Add these 'superfoods' to your daily diet, and you will increase your odds of maintaining a healthy brain for the rest of your life. There's no denying that as we age chronologically, our body ages right along with us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these "smart" foods to your daily eating regimen.

Blueberries. "Brainberries" is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Pratt, who is also on staff at Scripps Memorial Hospital in La Jolla, Calif., says that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. Ann Kulze, MD, author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality, recommends adding at least 1 cup of blueberries a day in any form -- fresh, frozen, or freeze-dried.

Wild salmon. Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function, says Kulze. Both she and Pratt recommend wild salmon for its "cleanliness" and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring, says Kulze; she recommends a 4-ounce serving, two to three times a week.

Nuts and seeds. Nuts and seeds are good sources of vitamin E, says Pratt, explaining that higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts.

Avocados. Avocados are almost as good as blueberries in promoting brain health, says Pratt. "I don't think the avocado gets its due," agrees Kulze. True, the avocado is a fatty fruit, but, says Kulze, it's a monounsaturated fat, which contributes to healthy blood flow. "And healthy blood flow means a healthy brain," she says. Avocados also lower blood pressure, says Pratt, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so Kulze suggests adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish.

Whole grains. Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease. "Every organ in the body is dependent on blood flow," says Pratt. "If you promote cardiovascular health, you're promoting good flow to the organ system, which includes the brain." While wheat germ is not technically a whole grain, it also goes on Kulze's "superfoods" list because in addition to fiber, it has vitamin E and some omega-3s. Kulze suggests 1/2 cup of whole-grain cereal, 1 slice of bread two-thee times day, or 2 tablespoons of wheat germ a day.

Beans. Beans are "under-recognized" and "economical," says Kulze. They also stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel, Kulze explains, and since it can't store the glucose, it relies on a steady stream of energy -- which beans can provide. Any beans will do, says Kulze, but she is especially partial to lentils and black beans and recommends 1/2 cup every day.

Pomegranate juice. Pomegranate juice (you can eat the fruit itself but with its many tiny seeds, it's not nearly as convenient) offers potent antioxidant benefits, says Kulze, which protect the brain from the damage of free radicals. "Probably no part of the body is more sensitive to the damage from free radicals as the brain," says board-certified neurologist David Perlmutter, MD, author of The Better Brain Book. Citrus fruits and colorful vegetables are also high on Perlmutter's list of "brainy" foods because of their antioxidant properties -- "the more colorful the better," he says. Because pomegranate juice has added sugar (to counteract its natural tartness), you don't want to go overboard, says Kulze; she recommends approximately 2 ounces a day, diluted with spring water or seltzer.

Freshly brewed tea. Two to three cups a day of freshly brewed tea -- hot or iced -- contains a modest amount of caffeine which, when used "judiciously," says Kulze -- can boost brain power by enhancing memory, focus, and mood. Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow. Bottled or powdered teas don't do the trick, however, says Kulze. "It has to be freshly brewed." Tea bags do count, however.

Dark chocolate. Let's end with the good stuff. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood. One-half ounce to 1 ounce a day will provide all the benefits you need, says Kulze. This is one "superfood" where more is not better. "You have to do this one in moderation," says Kulze.

Healthy Eating & Diet

Climbing to the Top of the Food Pyramid

If you've seen the new food pyramid, you may wonder why it changed. After all, what was wrong with the old food pyramid? Is everything they told us about healthy nutrition no longer true?

The good news is that experts say the new food guidelines are quite similar to the old guidelines. The graphic changes in the food pyramid are more specific and clearly represent what the guidelines actually say.

Eating by the Rainbow

The changes in the new food pyramid include brightly colored vertical stripes. Each stripe represents one of six food groups:

• Grains (orange -- and the widest stripe)
• Vegetables (green)
• Fruits (red)
• Oils (yellow -- and the thinnest stripe)
• Milk -- including most foods made from milk (blue)
• Meat and beans (purple).

The food pyramid's stripes are also wider at the bottom and narrower at the top. This conveys the idea that not all foods within that group are of the same value. For instance, chicken and beef might fall within the same group. But chicken and beef have different nutritional values -- and calories.

Don't Be Confused: Give It Time

You may have visited www.mypyramid.gov to review the new food guide pyramid. Perhaps you were overwhelmed by the guidelines. Maybe you felt that making the best food choices was easier said than done.

Give it time! By making a few healthier food choices each week, you can slowly work your way closer to the top of the food pyramid. This means eating more fruits, vegetables, whole grains, low-fat dairy, lean meat, and beans. It also means eating less refined grains, whole milk, cheese, hamburgers, and soda. Think baby steps!

The Food Pyramid: Your Take-Away Message

Along with touting the best food choices, the new food pyramid also gives the benefits of exercise -- complete with a figure running up the side over a set of steps. This figure is there to remind us that healthy eating and physical activity are inseparable -- both are necessary for optimal health, disease prevention, and weight management.

Exercise can be working out at the gym, using a pedometer to track the number of steps you walk, or incorporating physical activity throughout your day. For instance, getting off the bus two blocks before your stop, taking the stairs for a few flights, and walking to the store from the farthest parking spot in the lot all constitute exercise. Even routine chores like mopping, vacuuming, gardening, and pulling weeds are easy ways to exercise and be active.

The new food pyramid gives another new message: No single eating plan is right for all people. Not everyone needs the same amount of food. Men, women, and children have different food requirements as do people who are overweight or underweight.

To help figure out which pyramid has your name on it, go to www.mypyramidtracker.gov. At this web site, you can enter your age, weight, gender, and activity level to find out what you need to eat. You can assess your diet and exercise and track your food intake at this site.

Plates a-Plenty: Portion Control

One of the biggest criticisms of the old food pyramid was that while it suggested what to eat, it never really told us how much. And though we can't get into too much trouble in categories like fruits and vegetables, many Americans overindulge in the section labeled "grains."

Because most people didn't know what a whole grain is, they end up eating tons of white bread, white rice, and pasta.

Today's food pyramid guidelines clearly explain that of the 8 ounces of grains needed every day, at least half should be whole grains. Whole grain foods include oatmeal, whole-grain bread, brown rice, and whole-grain cereals.

For example, a bowl of oatmeal for breakfast is two servings of grains. A sandwich for lunch made on whole wheat bread adds two more grain servings -- and that may be your total requirement for the day.

Likewise, meeting the requirements of vegetables is equally easy. If you eat a cup of salad at lunch and dinner, that's four servings of vegetables. Add a half cup of another vegetable and you've met the minimum daily requirement.

For breakfast, drink 4 ounces of a whole juice. Grab an apple or orange for an afternoon snack and that meets your fruit requirement for the day.

The goal of the new food pyramid is to help you make intelligent food choices that fit in your busy lifestyle - opting for the most nutrient-dense foods. The food pyramid also reminds each of us to watch our portion sizes and get some exercise and physical activity every day.

Real Life Tips

Eat Out, Eat Smart

Pork fried rice, taco supreme, cheeseburger all the way …. no matter what kind of restaurant you like, chances are that its menu is loaded with diet-busting options.

And since Americans eat almost 24% of our meals at restaurants, according to the National Restaurant Association, making poor choices when we eat out can really wreak havoc on our waistlines.

The good news is that, armed with a little knowledge, you can put together a healthier meal at almost any restaurant.

"Good choices consist of meals that have lots of fruits and veggies, lean fish or chicken, lean cuts of meat, veggie-based sauces instead of cream sauces -- there are always healthy options on every restaurant menu," says Sheila Cohn, RD, a spokesperson for the National Restaurant Association.

Experts took us through a range of menus, from deli fare to Italian, for a step-by-step guide to dining out light.

The Delicatessen

"The benefit of a deli-type restaurant is that you have more control over what you eat," says Rick Hall, RD, of Phoenix. "Often, a deli gives you the option to build your own sandwich, so you can choose whole-wheat bread, rye, or pumpernickel -- something that's not just pure white bread."

Beyond the bread, be careful of the meats and cheeses.

"As far as the meat goes, a lot of the deli meats can be high in salt, so sodium can be a concern," says Hall, who is a lecturer at Arizona State University on nutrition issues. "Pepperoni, salami, genoa ... these tend to be high in fat and salt, and cheeses tend to be high in fat, so go easy on these, and opt for the low-fat turkey or even low-fat ham."

Then, start adding veggies.

"When you are building a sandwich, choose high amounts of veggies, like tomatoes, cucumbers, green peppers, and red peppers, which add a lot of nutrients," says Hall. "And for condiments, skip the mayo and go for mustard or a small amount of olive oil and vinegar, maybe with a little pepper for spice."

"I've been to China," says Hall. "I've eaten a typical Chinese diet, and it's nothing like we have here in America. It's high in rice, and it's high in vegetables, but not high in sugary sauces."

When it comes to a typical Chinese restaurant menu in the U.S., it's easier to list what to stay away from than what's healthy.

"You want to stay away from the deep fried options," says Hall.

Unfortunately, that includes a good chunk of the menu, including favorites like the pu pu platter, typically made up of egg rolls, fried shrimp, chicken wings, chicken fingers, and crab rangoon.

"And watch out for foods on the Chinese menu that tend to be dripping in sauces, like the sweet-and-sour chicken or pork," says Hall.

The key is to choose foods that are more like those actually eaten in China -- with less meat and less sauce.

"Go for the non-fried chicken at a Chinese restaurant," says Hall. "Look for options that are heavy on the veggies, and light on the sauce, like brown rice with vegetables."

Susan Moores, RD, of St. Paul, Minn., suggests these dishes as not-so-unhealthy options: "moo goo gai pan, moo shi (with vegetables, pork, chicken or shrimp, also called moo shu), shrimp, pork, or chicken with Chinese vegetables, Szechwan green beans, or lo mein (with vegetables, pork, chicken, or shrimp)."

And, she says, "boiled, steamed, or lightly stir-fried seafood, chicken, vegetable or bean curd dishes are generally low in fat."

In fact, many Chinese restaurants offer low-cal specials: dishes that are steamed without oil, sugar, or salt. In this category, you can usually find chicken with vegetables, shrimp with vegetables, or an all-veggie platter.

Even those who don't list low-cal dishes on the menu are often willing to steam a dish instead of frying and make other modifications.

Italian

Italian restaurants offer up some tasty options for people watching their diets.

"Order pasta with marinara sauce instead of creamy white or butter sauces such as Alfredo," says Moores, who is a spokeswoman for the American Dietetic Association.

Not on the mood for marinara? Opt for "chicken cacciatore or piccata, grilled meat or fish, grilled eggplant pomodoro, or polenta and mushrooms," Moores tells WebMD.

As for Italian items to stay away from, "avoid pastas stuffed with cheese or meat, as well as topped with cheese," says Moores. And keep in mind that "parmigiana-style usually translates into higher fat," she says.

But what about that cheesy favorite, pizza?

Portion control is key for this easy-to-eat food, so have one or two slices and round out your meal with a salad, suggests the WebMD Weight Loss Clinic "Recipe Doctor" Elaine Magee, MS, RD. Choose thin-crust pizza, and top it with vegetables instead of meats. Ask for extra sauce -- and half the cheese.

Tex-Mex

There are lots of options on a Tex-Mex menu that are muy delicioso, but which ones won't weigh you down?

"Gazpacho, black bean soup, or jicama with salsa," suggests Moores. "Chile verde, or pork simmered in vegetables and green chiles, and ... dishes cooked in herbed tomato sauces are lower in fat, as is arroz con pollo, or boneless chicken with rice."

In general, when dining south of the border, Moores recommends: "Use salsa instead of sour cream or cheese dips. Choose dishes made with plain, soft tortillas that aren't fried, like burritos or enchiladas. Pick baked entrees; and corn tortillas and Mexican rice are good."

The Pub

Pub fare is usually all-American food: hamburgers, nachos, onion rings ... none of which bode well for your diet. But don't cry in your light beer. You can find some healthier items on a pub menu, such as "barbecue chicken or grilled chicken, pot roast, meat loaf with tomato sauce, filet mignon or sirloin steak, or a turkey pita sandwich," says Susan Mitchell, RD, of Winter Park, Fla.

She also recommends "soups if they are loaded with beans or you can see through them (as in broth-based), and salad with the dressings on the side" -- but watch out for fatty toppings like bacon, cheese, and croutons.

Pub fare tends to be served in generous portions. So even if you order lean, go easy.

"Portions are typically huge, so split when you can," says Mitchell, author of Fat is Not Your Fate. "And most appetizers are super-high fat (battered and fried) so it's best to skip unless there is peel-'n'-eat shrimp or oysters on the half shell."

Enjoy the Experience

Whatever type of restaurant you choose, remember that dining out is supposed to be a pleasant experience. More important, you're the customer -- and the wait staff and chefs are there to please.

"It's important to keep in mind that the restaurant industry is a hospitality industry," says Sheila Cohn, RD, senior manager of nutrition policy at the National Restaurant Association. "Ask for your salad dressing on the side, ask for grilled or steamed veggies instead of fried food, ask for red sauce instead of cream sauce with pasta.

"Almost every restaurant is happy to make accommodations for you and help you receive the meal you want."

Another important point to keep in mind: Whether you go for a healthy menu choice or decide to splurge on a high-calorie favorite, too much of a good thing is just too much.

"A lot of people are concerned over portion size," says Cohn. "But over 90% of restaurants have take-out boxes, which means you can turn tonight's dinner into tomorrow's lunch."