American Thoracic Society
PATIENT EDUCATION | INFORMATION SERIES
www.thoracic.org
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What type of program can help me lose weight?
Research shows that people lose the most weight if they take
part in a complete lifestyle intervention program that has all of
the following: 1) a restricted calorie diet, 2) increased physical
activity and 3) behavioral therapy. Behavioral therapy involves
working with a weight loss specialist to learn how to track your
calories, activity levels and weight, as well as identifying your
specic weight loss challenges and strategies to overcome
them.
A number of eective (hospital or clinic-based) commercial
weight loss and behavioral therapy programs are available.
A weight loss program that oers you frequent visits with
a weight loss specialist (such as a counselor) and provides
long-term follow-up is associated with the greatest success.
To further increase your chances of success, choose a
program that best matches your preferences and lifestyle.
For example, some people may prefer a “self-directed” weight
loss program or an online program that includes the three
components noted above.
Talk to your healthcare provider before you plan to start
any weight loss program. This is especially true if you have
a chronic disease, such as diabetes mellitus, heart disease,
or are considering a very aggressive or extreme weight loss
program.
What type of diet should I follow to lose weight?
Decreasing your calorie intake while maintaining a nutritious,
well-balanced diet can help you lose weight. In general, total
calorie intake should be limited to 1200-1500 kcal per day for
women and 1500-1800 kcal per day for men. You will need to
continue for at least 6 months in order to lose weight safely.
Choose the type of diet plan that you think you would be most
likely to follow. Studies show that weight loss occurs because
of the calorie restriction, not because of the particular type of
diet or program oered. Your weight loss specialist can teach
you how to count and track your calorie intake. There are also
computer programs and cell phone apps that you can use.
Tracking your food intake (food diary) for 2 weeks can give you
clues as to changes you may need to make. Your food diary
should include all meals, snacks and beverages that you eat/
drink, as well as the type of food, total calories for each, time
you ate, and why you ate.
Review your food diary with a dietician or other weight loss
specialist to get advice for how best to change your diet.
Common diet goals:
■
Set a healthy weight loss goal of 1-2 pounds per week.
■
Eat least three meals per day. Eating frequent smaller meals
has not been proven to cause more rapid weight loss. Do
not skip meals.
Common dietary mistakes include:
■
skipping meals
■
underestimating your daily calorie intake
■
eating a lot of rened, processed, and/or sugary foods
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not eating enough fresh fruits, vegetables, protein and/or
ber
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not drinking enough water to stay well hydrated
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drinking alcohol, fruit juices or sugary soda
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frequent snacking between meals
■
adding high calorie condiments, dressings, and/or sauces to
your food
Weight Loss and Sleep Apnea
Am J Respir Crit Care Med Vol. 201, P5-P6, 2020
ATS Patient Education Series © 2020 American Thoracic Society
Obstructive sleep apnea (OSA) is a common problem that
aects a person’s breathing during sleep. A person with OSA has
times when air ow to the lungs is blocked due to the collapse
of the soft tissues in the air passages during sleep. Treatment of
OSA depends on what is causing it. If you have problems with
OSA from being obese or overweight, weight loss can be an
option to help manage your OSA. Losing as little as 5-10% of
your body weight can improve or resolve OSA. This fact sheet
discusses how managing your weight could help treat OSA.
(For more information about OSA and other treatments go to the
ATS Patient Information Series at www.thoracic.org/patients.)
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American Thoracic Society
PATIENT EDUCATION | INFORMATION SERIES
www.thoracic.org
General strategies to promote healthy eating:
■
Control your portions. Portion control is an important factor
in controlling your calories. Read food labels to better
understand portion sizes and calories. Some people also
nd eating from smaller plates or bowls to be helpful.
■
Plan ahead. Cooking your own meals allows you to control
the number of ingredients and avoid hidden calories. Plan
snacks ahead of time so you will not be caught hungry
without a healthy option.
■
Drink water to keep hydrated. Limit caloric beverages, such
as juices, sodas, shakes, and alcohol.
■
Avoid late evening meals. Eating late at night may
contribute to weight gain, possibly due to the body’s lower
metabolic rate at night.
■
Avoid distractions, such as watching TV, during meals. This
can lead to overeating.
■
Choose meals that are high in ber, complex carbohydrates,
and are low in sugar. Complex carbohydrates such as brown
rice, quinoa, whole grains, sweet potatoes, and oatmeal
are healthier options than processed, simple carbohydrates
such as white bread, cereals, crackers, white potatoes, and
white rice.
■
Strive to make every meal and snack well balanced, with
protein, fat, and carbohydrates.
■
Limit high fat foods. Choose grilled or baked foods over
fried foods, “clear”, low calorie dressings (vinaigrette) over
creamy, high calorie dressings (ranch) and clear broth-based
soups instead of creamy thick soups.
Address any special dietary concerns due to diabetes, high
blood pressure, food allergies, etc. as part of your overall
healthy eating plan.
After you lose the weight, you will want to follow up with a
program to maintain your new healthier state and have a repeat
sleep study to see how much improvement you have in your OSA.
Physical Activity and Exercise
Increasing your levels of everyday physical activity and exercise
are positive goals for everyone. Exercise can help you maintain
a healthy weight and benet your health in many other ways.
However, exercise must be combined with a healthy diet to
achieve weight loss. Studies have shown that in people with
OSA, exercise alone results in little to no improvement in weight
or OSA severity.
Here are some ways to increase your day-to-day activity:
■
take the stairs instead of the elevator
■
park at the end of parking lots to encourage more walking
■
carry your grocery bags
■
take breaks from sitting at your desk and stand or walk
throughout the day
■
get an exercise buddy! You can keep each other going and
enjoy the time together.
Ask your healthcare provider about exercises that are safe for
you. Walking is generally a safe and eective exercise for most
people. Walking 30 minutes a day, 5 days a week can improve
high blood pressure, help reduce stress, and possibly improve
sleep quality.
Additional weight loss measures
For some people who are very overweight, a healthcare
provider may recommend adding a weight loss medication and/
or weight loss surgery. These may be considered for a person
who has failed to lose weight despite carefully following a good
weight loss program.
Authors: Melisa A. Coaker, MA, MD, David. W. Hudgel, MD,
FACP, Sanjay R. Patel, MD
Reviewers: Marianna Sockrider MD, DrPH; Iris A. Perez, MD,
Vidya Krishnan, MD, Helena Schotland, MD
This information is a public service of the American Thoracic Society.
The content is for educational purposes only. It should not be used as a
substitute for the medical advice of one’s healthcare provider.
Online Resources for Weight Loss
American Thoracic Society
• https://www.thoracic.org/patients
• https://www.thoracic.org/statements/resources/
sleep-medicine/weight-mgmt-in-osa-treatment-
exec-summ.pdf
National Heart, Lung, and Brain Institute
• https://www.nhlbi.nih.gov
American Heart Association
• https://www.heart.org
Academy of Nutrition and Dietetics
• www.eatright.org
American Diabetes Association
• www.diabetes.org
American Society for Metabolic and
Bariatric Weight Loss
• https://asmbs.org/
R Action Steps
Adopt and stick to a healthy diet and regular exercise to lose
excess weight and improve your health and OSA.
✔ Ask your healthcare provider how you can get started.
✔ Select a weight loss program that includes a weight loss
specialist or counselor who can oer advice and support
with frequent meetings over time.
✔ Increase your levels of physical activity and exercise.
✔ Maintain a positive attitude. You have the power to eat
healthfully, lose weight, and feel better. Change is possible!
✔ Work with your healthcare provider to treat OSA and
decide when to repeat a sleep study when you lose weight.
Healthcare Provider’s Contact Number:
