The goal of obesity management is to achieve and maintain a healthier weight. The amount of weight you need to lose to improve your health may be much less than what you feel you need to lose. Achieving a healthy weight is usually done through dietary changes, increased activity and behavior modification. Depending on your situation, your doctor may suggest prescription medication or weight-loss surgery to supplement these efforts.
Weight management tips
Once you understand which habits are undermining your weight-loss efforts, you can take steps to create a new, healthier lifestyle. These tips can help:
Have a plan: Work out a strategy that will gradually change your habits and attitudes. Consider how often and how long you will exercise. Determine a realistic eating plan that includes plenty of water, fruits and vegetables. Write it down and choose a start date.
Set realistic goals: Weight-loss goals can be process goals, such as exercising regularly. Make sure process goals are realistic, specific and measurable. For example, you'll walk for 30 minutes a day, five days a week. For the right results, pace yourself to lose 3-4kg/month. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
Avoid food triggers: Distract yourself from your desire to eat with something positive, such as calling a friend. Encourage yourself to eat healthy. Eat when you're actually hungry — not when the clock says it's time to eat.
Keep a record: Keep a food and activity diary, so you can reinforce good habits and discover any behaviors that you may need to improve. Be sure to track other important health parameters such as blood pressure, cholesterol levels and overall fitness.
In short, obesity is a serious risk to our health. However, there is nothing stopping us from changing the bad habits we have now into better ones that prolongs our life! Even those who are not obese should be aware of good eating habits because even if they aren't obese now, bad eating and exercise habits can have negative effects later in life.
By – Dr. Mahidhar Valeti