Obesity and overweight are two words that you may hear often. Body mass index (BMI) is a useful, simple tool that uses height and weight to measure if someone is either overweight or obese.
We all know that obesity or being overweight is bad for your health, but let’s do a quick reminder. Studies have shown that overweight or obesity puts you at higher risk of developing serious health problems including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, sleep apnea and certain cancers. Yes, this is a very harsh and scary reminder. It is never too late to take charge of your health and be more serious about it.
So, where can you begin?
First, you need to make a commitment to yourself. Are you ready to take charge of your health? Are you ready to create healthy diet and lifestyle changes? Can you create time for your health? Can you cut down on TV time and rather spend it on exercise, walking and cooking healthy meals at home?
If your answer is yes to the above, then continue reading …
Create a weight loss goal. Make sure the goal is logical and achievable. Do not set yourself up for failure. An initial weight loss goal of 5 to 7 percent of current body weight is realistic for most folks.
The best strategy to lose weight is a comprehensive lifestyle intervention, which includes combined behavioral modification, exercise, sleep, and diet.
Behavioral modification means being able to create life long changes and modifications. Being able to implement a healthy diet modification, regular exercise regimen, and recognize stimuli in the environment that trigger eating are the key elements of behavioral modifications. This is why I am against the diet strategies that provide premade foods. While using those strategies, the opportunity of being able to take care of your health and being in charge of your wellbeing is taken away from you. What happens after finishing the course with them? You are back to the same old habits and the weight comes back, along with the sense of failure and depression.
Losing weight is a simple calculation. You need to use more energy and calories than you take in during the day. The exercise plan should be tailored to your health and well-being. Cut down on your TV time and go to the gym or for a walk. The more, the better. Aim for at least 3 times a week to start, and increase it as you get used to it. I like the combination of aerobic and weight training for a better result.
There have been many studies done that proved sleep plays a key role in weight loss. For instance, a research article published in the Journal of Clinical Endocrinology and Metabolism had suggested that sleeping less than 6 hours a day stimulates your brain to increase your food intake by decreasing leptin and increasing ghrelin secretion. Leptin is a hormone produced by fat cells which signals that your stomach is full. Gherlin is another hormone that stimulates your hunger and the storing of more fat. Sleep deprivation also affects your insulin sensitivity and therefore affecting your weight. I am not going to bore you with its sci
ence, but it is fascinating.
Diet is the master key. I hear many people say, “I don’t eat anything but I still gain weight.” The key to a successful weight loss is not starving yourself. Focus on small and frequent nutritious meals. Make vegetables and fruits a big part of your daily eating habit. Focus on diet rich in protein and healthy fat. Decrease your carb intake. Drink plenty of fluid.
At SageMED we are passionate to sit with you one on one and create a weight loss regimen that is tailored to you. A plan that guides you to your optimum health and well-being. Take charge of your health and let us to be with you on this journey.