Approaches to Weight Loss Vary, but Overall Lifestyle Change Is Key
Weight Loss > > Approaches to Weight Loss Vary, but Overall Lifestyle Change Is Key
The rate of obesity and overweight is steadily climbing in the United States, according to experts, as is the rate of associated negative health effects. Type 2 diabetes, heart disease, high cholesterol, and sleep apnea are just a few health consequences related to excess pounds that health professionals report seeing more and more frequently in
As awareness grows, so does the number of people struggling to whittle their weight down to a healthy number, whether through diet modification, exercise, surgical and pharmaceutical means, or a combination of all of these approaches. Health and nutrition experts are increasingly advocating for a shift in lifestyle rather than simply dieting or working out. Walking more, sitting on the couch in front of the T.V. less, and staying away from sugary, processed foods are all part of this lifestyle shift.
Everywhere you look – magazines, newspapers, broadcast media, even around the water cooler – you are likely to encounter someone trying to sell you on a so-called miracle diet. These can range from the ridiculous (eat nothing but cold soup) to the inarguably successful yet questionable (Atkins diet, which calls for near elimination of carbohydrate intake) to the reputable and perhaps medically endorsed (Weight Watchers).
Common Sense Approach to Eating and Exercise
However, sticking to a reasonable diet that focuses on eating fresh vegetables and fruits, whole grains (e.g., whole wheat bread as opposed to white bread), and limiting intake of junk food (e.g., anything fried or that contains a lot of sugar) and red meat (try substituting fish and lean poultry) is a good start. This approach is reflected in the U.S. Department of Agriculture’s latest version of the daily food pyramid, which upped the number of recommended daily servings of fruits and vegetables in its latest guide. Monitoring your beverage intake is key to success, as well: just because you’re consuming something in liquid form, like that grande triple-chocolate latte, doesn’t mean the calories don’t count. Water is best – aim for six to eight 8-ounce
Meanwhile, try to focus also on incorporating a 30- to 45-minute workout into your day at least five days a week. This can be as extensive as joining a gym and seeking out a personal trainer or as simple as power-walking the streets of your own neighborhood. Recent research shows that weight training is especially beneficial to maintaining bone health, as well as being an effective calorie burner. Remember to stretch adequately before and after your exercise routine and to consult with your physician before embarking on an exercise regimen if you are not in good physical
It’s important to remember that any activity is better than doing nothing. Getting in the habit of moving just a little more each day can add up to hundreds more calories being burned each month. So if you don’t have time to fit in an entire workout, don’t give up on yourself for the day. Just get up and get moving – use the stairs instead of the elevator, park your car in the back of the lot when running errands, or take a brisk walk during your lunch break. This slow-but-steady approach truly can help you make progress in the race to achieving a healthy body weight.
Is Surgery an Option for You?
Finally, people who are excessively overweight and experiencing health- or life-threatening side effects may consider bariatric surgery (commonly referred to as gastric bypass or stomach-stapling) after attempting to lose weight through diet and exercise under a physician’s supervision without success. The most commonly performed bariatric surgery is the Roux-en-y procedure, which limits the size of the stomach to a small pouch so that the patient is forced to drastically reduce portions of food eaten at a sitting. Much of the small intestine is also bypassed so that absorption of calories is greatly reduced. The decision to undergo bariatric surgery is one that must be made with guidance from your physician and should not be viewed as a “quick fix” to losing
Diet, exercise, surgery – all have shown to be effective for people trying to lose weight. Making the commitment to modifying your lifestyle by drinking more water, eating more fresh fruits and vegetables and less junk food, and incorporating exercise (no matter how minimal) into your daily routine is a common-sense approach to achieving healthy body weight.