Excess weight affects us head to toe. Maintaining a healthy weight not only reduces the risk of chronic diseases but also has a positive impact on mental health, fertility and overall quality of life.
Even a modest weight loss of 5%-10% can significantly reduce the risk of heart disease, diabetes, high blood pressure, cancer and other chronic conditions.
But where do you start?
Here are five pillars of effective weight management and achieving long-term success in maintaining a healthy weight.
1. Nutrition
Set goals. Start by focusing on improving your diet. It’s not about completely overhauling everything at once but taking small steps.
Pick one thing for this week and work on that.
- Cut down on processed foods.
- Reduce salt, sugar and saturated fats.
- Incorporate more fruits, vegetables and lean proteins into your meals. Aim for 3-5 servings of vegetables each day.
- Drink more water — at least 64 ounces a day.
Even small changes in your eating habits can have a positive impact. Over time, as these foods become part of your routine, you’ll notice how much better you feel.
2. Physical activity
Physical activity is crucial for weight management. You don’t need to start with intense workouts — start where you are. Simple activities like walking, taking the stairs or doing chair exercises count. Even light activity can make a significant difference over time.
The key is to start slow and gradually increase your activity levels. Find something you enjoy, like dancing or a fitness class, and make it a regular part of your routine.
The pain of discipline is better than the pain of disease.
If you have any health concerns, consult your doctor before starting a new exercise routine.
3. Behavior
Your relationship with food plays a big role in weight management. Identify any triggers for overeating or emotional eating and work on replacing those habits with healthier coping mechanisms.
Stress management is also essential — chronic stress can lead to poor eating habits and weight gain. Incorporating stress-relief practices like meditation, deep breathing exercises or journaling can help you stay grounded and focused on your goals.
Also, be mindful of your eating environment — avoid distractions like watching TV while eating, as this can lead to overeating. Eat slowly and savor your meals.
4. Medications
In some cases, lifestyle changes may not be enough, and medications may be necessary. These medications can help with weight loss by addressing specific factors like insulin resistance or hunger.
Medications should always be used alongside healthy lifestyle habits. It's important to consult with a health care provider before considering any medication to ensure it's the right option for your needs.
5. Surgery
For individuals with severe obesity or those who have struggled with other weight loss methods, bariatric surgery may be an option. Procedures like gastric sleeve surgery or gastric bypass can help with weight loss by reducing the amount of food you can eat or altering how your body absorbs nutrients.
Surgery is often used as a tool to complement lifestyle changes, not as a solution on its own. It’s crucial to continue focusing on healthy habits to maintain long-term results.
Getting help is not failure! Giving up is!
In conclusion, these five pillars work together to help you achieve lasting weight management.
Remember: Weight management is an ongoing process. The key to long-term success is building habits that support your health and well-being.
Start with small, manageable changes, and focus on consistency.
It may take some time for weight loss to show on the scale. Look for non-scale victories, like how good you feel after eating well, staying hydrated and sleeping better. These signs can be strong indicators of progress and motivate you to keep going.
Find more weight loss tips from Northside Hospital Surgery & Weight Management Program.
