Obesity is a huge problem in the United States. Present
statistics show that 75 million people in the country are obese, while 99
million are overweight. Additionally, children who are considered obese are
increasing in numbers, with the rates tripling since the 1970’s.
Government agencies have created numerous campaigns for people to make healthy
lifestyle choices. An example of this is “Rethink Your Drink”. This is a campaign run by the CDC to inform the public
about how they can cut their calories by choosing healthier or zero-calorie
beverage options.
According to Dr. Jan McBarron, a well-known bariatric physician, there are many
ways to implement a healthy lifestyle while undergoing bariatric medicine
procedures. Combining these methods, can be effective in helping patients who
are suffering from obesity. In this post, she outlines a step-by-step strategy
for those who want a body transformation.
Effective Strategies to Achieve a Healthy Weight
Rule out other conditions related to weight gain.
Although most weight problems are related to poor lifestyle choices, some people are unable to lose weight because of other underlying medical conditions.
For example, people with Type 2 diabetes may be more prone to weight gain than their non-diabetic counterparts. Additionally, people with hormonal imbalances may also have problems losing weight. When efforts for weight loss are sustained but there is little to no result, Dr. Jan McBarron recommends getting assessed for other medical problems. Once you have metabolic, hormonal, or other conditions ruled out, you can better focus on effective means to lose weight.
Consult a specialist for your bariatric procedure candidacy.
Not everyone is a candidate for a bariatric procedure. Sometimes, you will be required to lose some weight preoperatively in order to reduce surgical risks. In other instances, it may be better to lose weight through diet and exercise and avoid bariatric surgery.
A general guideline to qualify for a bariatric procedure is your Body Mass Index or BMI. This is a mathematical calculation using your height and weight. People with a BMI of 35 or above may be a candidate for gastric bypass, a common form of bariatric procedures.
However, some doctors will not approve or prohibit patients from undergoing a procedure depending on their health status. It is best to ask a trusted specialist on this matter and follow the guidelines in order to meet all eligibility criteria if you are contemplating weight loss surgery.
Stick to a low-calorie yet nutritious diet.
The basic principle of weight loss in taking in less calories than you expend. Many people underestimate the number of calories they are eating. Common reasons why some people can’t lose weight include:
Mindless snacking: When you don’t eat purposefully, you tend to consume more calories than you realize. Calories quickly add up if you multitask such as eat while watching TV, working or texting.
Too much processed food: Most processed food are high in caloric content. The worst part is, these calories often come from processed sugars, fats, and refined carbohydrates. These types of food are quickly stored in the body as fat rather than being burned.
Lack of discipline: Having a healthy lifestyle means that you need to give up old habits and replace them with new ones. Some people fail to succeed because they lose focus on maintaining healthy habits.
Remember that weight loss is 80% diet and 20% exercise. This means that you can rarely if ever, out-exercise a bad diet. A moment on the lips, months on the hips.
Stick to low-calorie options by picking whole foods. Whole foods include lean meat, fish, poultry, whole grains, fruit, legumes and vegetables. Whole foods keep you fuller longer and will provide you with excellent nutrition. The bonus part of eating nutritious, low-calorie foods is that they help reduce junk food cravings.
A nutritionist can help determine how many calories you may need to safely yet steadily lose weight. A general rule of thumb is to take your goal weight and add a zero to determine the number of calories to eat daily. For example: for a goal of 150 pounds, eat 1500 calories a day.
Get active gradually.
Since most obese people are sedentary, prior to a bariatric procedure it may be best to stick to low impact and low intensity types of exercises at the beginning.
This is to protect your body from being shocked with a sudden active lifestyle. Starting a strenuous workout right away may cause problems with muscle and joint pain as well as potential bodily injuries.
Some examples of low impact exercises include walking, slow stationary cycling, and leisurely swimming. These exercises can be done by beginners to help them ease into a more active lifestyle.
Once your body gets used to low intensity and low impact exercises, you can gradually increase the repetitions or complexity of your workouts. Doing this helps build muscle which in turn speeds up your metabolism.
Permanent weight loss isn’t just a pipe dream. With these strategies in mind, you’re one step closer to achieving a healthier, leaner body. Your body is your home, take care of it.