Dr. Becky's Article
WEIGHT LOSS TIPS
January 2, 2008
Every year after a long holiday season of indulging in good food and being too busy to exercise, many people make a New Year’s Resolution to lose weight. However, many people are unsuccessful. So what can you do to increase your chance of success? Here a several tips to get you started.
First, you need to educate yourself. It is important to know a few things so that you and your doctor can assess what health risks you may have because of excess weight and so that you can decide on a reasonable weight loss goal. You need to know your actual weight in pounds, your body mass index (BMI), and your waist circumference. Once you know your actual weight, you can calculate your BMI using the following link: http://familydoctor.org/online/famdocen/home/tools/bmi.html Your BMI will tell you if you are at your ideal weight, overweight, or obese. Waist circumference is important because fat that is stored around the waist poses a bigger health risk than fat that is stored in the lower body. A waist circumference of 40 inches or more is considered too high in men, and 35 inches is too high in women.
Second, you need to get in the right mindset. It can be daunting to realize you are 30, 50, or even 100 pounds overweight. However, keep in mind that even a small weight loss can benefit your overall health and well being. If you feel overwhelmed, start with a small goal, and once you reach that, you can set a new one. Weight loss does not happen overnight, and most people who successfully keep weight off lose weight at a rate of about one pound per week. Also keep in mind that sustained weight loss requires not just a diet but a lifestyle change.
Third, you need to choose an eating plan that is right for you. A good way to begin is by keeping a food diary. Writing down everything you eat, even before you start trying to lose weight, can be very eye opening. Keeping a food diary makes it easier to see exactly how much you are currently eating so that you will know how much you need to cut back. In general, you will need to cut back 500 calories each day to lose one pound per week. There are many commercial diet plans out there and many people are successful with these, but before you start one make sure it is something you can live with and that will promote a balanced diet with a lot of vegetables, lean protein, fruit, and whole grains. Also, it is important that you don’t feel deprived. Allow yourself small amounts of your favorite foods or look for healthy substitutes that will satisfy your cravings. Don’t get discouraged if you slip up and eat more than you should. One bad day won’t sabotage your weight loss.
Fourth, you need to make a plan for increasing your physical activity. Increase whatever physical activity you are currently doing by adding 10 minutes a day, eventually working up to 30 minutes to one hour per day. If you are not currently physically active, it is recommended that you consult with your doctor prior to beginning an exercise program. Activity does not have to be extremely strenuous to be effective. Walking, gardening, and everyday household chores also burn calories. Exercising while watching TV is also a great way to sneak in activity during a time in which you would usually be sedentary.
There are some medical conditions and prescription medicines that may make losing weight more difficult, and there are also some prescription medicines that may make losing weight a little easier. No medicine is a substitute for eating less and exercising more, but you and your doctor can decide if any of these medicines are right for you.
Here’s to a happy and healthy new year!