Guest Author - Denise Howard, M.D., M.P.H.
The decision to lose weight is an easy one. Implementing a strategy that is effective long term is difficult. Weight management should be a life long goal and should be instituted in a fashion that is easy to continue indefinitely. Weight loss and weight management that is successful long term requires lifestyle modification.
This article provides some tips for lifestyle changes that can be continued forever. The advantages to adopting such lifestyle modifications are numerous. The primary goal is to prevent or manage chronic illnesses that can increase the risk of premature death and disability. This includes hypertension, heart attacks, other heart disease and diabetes. The other benefits are stronger muscles, bones and increased coordination. This is important in the prevention of falls and fractures that occur with older age. It also improves the quality of life.
Weight control or weight loss entails management of the number of calories consumed. In order to control weight you must consume only the number of calories needed for fuel. If you consume more than this the result will be storage of these additional calories and subsequent weight gain. If weight loss is your goal then you must consume fewer calories than you need for fuel and the body will therefore burn the stored calories. The result will be weight loss. A food diary will allow you to keep a record of the number of calories that you take in. Below are some tips for controlling the amount of calories consumed.
• Drink water instead of beverages such as sodas and juices
• Limit alcohol intake
• Stop night time snacking and eating for entertainment
• Eat 5 small meals a day
• Increase the number of fruits, vegetables, whole grains and low fat dairy products (see new food pyramid by FDA)
• Avoid triggers to over eating such as stress, nonscheduled eating, and eating out,
Successful weight management and weight loss also involves regular physical activity to increase the expenditure of energy. In addition to burning calories regular exercise is effective in the prevention of many medical problems. Below are some tips for incorporating regular physical activity into your daily life.
• Commit to regular moderate exercise at least 5 days a week
• Exercise at least 20-30 minutes and gradually increase intensity as you become better conditioned
• Become more physically active: take stairs instead of elevator, park farther back in the parking lot to walk to destination, play with children, etc..
• Adopt a hobby that you enjoy that involves being physically active: dancing, tennis, soft ball martial arts, cycling etc.
Weight loss and subsequent weight control requires a long term commitment to lifestyle change. Gradually incorporating these changes in your daily life is the best recipe for long term success. It also sets an example for your family and encourages them to develop good health habits.
