Health for Body Mind and Soul

Weight management is of primary concern for individuals, physicians and public health groups, especially with the current obesity epidemic. Introducing keys to successful weight loss is of vital importance. Individuals have sought and are seeking ways in which manage their weight, and some have even sought medical advice with regards to various weight loss interventions. Weight loss interventions are varied and range from dieting, exercising, surgical interventions, or a combination of some, or all of these interventions. The outcomes of these choices vary, and the effects may only be temporary or uncomfortable.

Dieting is usually the first choice, followed by a combination of diet and exercise, then possibly surgical intervention.  Commitment is essential in order for these interventions to be successful. Research studies show that approximately 80% of dieters will regain the weight they lost, most of which will be in the form of fat more than lean muscle mass.

Keys to Successful Weight Loss

Whether you are concerned about weight gain during the holiday season, or simply weight loss for overall health and well-being the key to successful weight loss is not dieting, but rather a lifestyle change. What does that mean exactly? Simply put it is making healthy practices part of your daily life. By incorporating healthy choices in your daily activities this takes the stress and strain away from deprivation of foods for a limited period of time, only to reintroduce them and regain the weight lost, and then some. Here are some strategies/keys for successful weight loss:

• Start your day with a healthy breakfast. Include low-fat, plant-based proteins, whole grains and fruits. These foods provide fiber, and prevent spikes in blood sugar levels.

• Avoid snacking between meals – drink water instead, or choose healthy snacks (piece or fruit or fresh vegetable – carrots etc).
• Eat your smallest and lightest meal at supper time (at least 3 to 4 hours prior to bedtime).
• Get adequate sleep each night (7-8 hours of sleep is ideal).
• Incorporate exercise in your daily activities. The Centers for Disease Control (CDC) recommends at least 30 minutes of moderate-intensity activity each day. The safest form of exercise which can be carried out by most people is walking. In addition to daily moderate-intensity exercise (aerobic exercise), CDC recommends resistance training and flexibility exercises at least twice weekly.  Resistance training promotes maintenance of lean body mass, improves muscular strength and endurance, and preserves function, “all of which enable long-term participation in regular physical activity and promote quality of life” (Blair, LaMonte & Nichaman, 2004).
• Drink 6 – 8 glasses of water each day. Eliminate caffeinated drinks, sweetened beverages, and alcohol.
• Read and understand food labels. Make healthy choices. Watch portion sizes for calorie dense foods. Fill up on vegetables, fruits, and whole grain items.
• Use smaller plates and serving spoons.

Choosing to incorporate these steps into your daily life will avoid deprivation, and enable you to lose weight and keep it off.

The website does not provide medical or legal advice. This website is created for information purposes.