Eating and Long-Term Weight Management

It is relatively common for people who have engaged in weight-loss programs to end up being scammed as these programs promise quick and even easy weight loss.

With regards to  weight management, a good foundation for successful weight loss remains a healthy, calorie-controlled diet combined with an increase in physical activity. Overeating can sometimes become a disorder leading to obesity. A body mass index (BMI) above 30 is considered obese according to guidelines from the CDC (Centers for Disease Control and Prevention) and the NHS. If weight is a problem, there are certain strategies for successful weight loss and long-term weight management: 

1. Make permanent changes to their lifestyle and health habits. Long-term weight management takes time and effort, not to mention long-term commitment. Personally, whilst I would want to lose any excess weight quickly, I know that to be successful in the long-term is all about good health. It is important for me to make permanent changes in my daily activities, habits, and even the amount and type of food I eat. 

2. Long-term weight management requires inner motivation. Other people can support you in your efforts to lose weight, but you must accept the diet and exercise changes personally. It might help to make a list of what is important to you as an individual and what will help you stay motivated and focused on the routine. Have motivational factors that you can use in case of temptation; write posts to encourage yourself and place them somewhere you will see them regularly, for example, on the pantry door and refrigerator.

3. Set realistic weight loss goals. It might seem obvious, but do you personally understand what is realistic? Weight loss depends on calorie intake and can be affected by age and activity level. Set a realistic goal, maybe 5% of your current weight; for example, if you weigh 82 kgs, aim to lose four kgs. Even this relatively small weight loss will help lower the risk of chronic health problems like type 2 diabetes and heart disease.

4. Try enjoying healthier food; that is, adopting new eating habits. Eat food that promotes weight loss and lowers total calorie intake. One way to lower calorie intake is by eating more plant-based foods like vegetables, whole grains, and fruits. Try a wide variety of fruit and vegetables  to assist you in achieving your goals without missing out on  nutrition or taste.

5. While you can lose weight without vigorous exercise, consistent physical activity and calorie restriction can help you  achieve long-term management. Exercises will help reduce excessive calories that you cannot shed via diet alone, highlighting the importance of staying active.

Short-term exercising and eating healthy foods is not enough for long-term weight management. These strategies should become a habit, a way of life. However, you are likely to experience an occasional setback, but instead of giving up entirely, simply start fresh the next day!

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Sources

• “6 Proven Strategies for Weight-Loss Success.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 18 Dec. 2019, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752.
• “Healthy Weight, Nutrition, and Physical Activity.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 25 Sept. 2020, www.cdc.gov/healthyweight/index.html.
• “Losing Weight.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 17 Aug. 2020, www.cdc.gov/healthyweight/losing_weight/.