Losing and keeping weight off is a touchy subject. I saw a patient today who is emotionally comfortable with a BMI of 45 (severely obese). My heart goes out to her. She is aware that she looks imposing and unapproachable at her current size. She likes that. But, her weight is harming her health. Our weight-loss discussion went something like this.
- Take a self-defense course to help maintain your safety, but lose weight.
- Plan your meals ahead of time.
- Keep healthy habits during special occasions: vacations and celebrations.
- Eat breakfast daily.
- Be mindful of how much and what kinds of foods you eat all day.
- Know your food triggers: emotion? boredom? time/activity-related snacking?
- Restrict foods that are high in fat and calories.
- Know that the first bite of any “treat” tastes the best (so limit treats to a few bites).
- Increase amount of exercise: park at the end of the lot, take the stairs.
- Walk briskly outside during a break at work (that’ll earn you some Vitamin D, too!)
- Weigh yourself weekly.
- Watch less than 10 hours of TV a week (you are bound to fill the other time with some activity burning more calories than sitting. . . and possibly snacking).
I’ve “talked” about weight loss medications on other blogs. Some may help to jumpstart weight loss, but most patients gain weight back when the medication is stopped. Weight loss surgery is one option, but the same results can be obtained with major lifestyle changes without the mortality risks.
Are you ready for some changes? Every pound counts.