Make—and Keep—Realistic Resolutions About Weight Loss
If you are overweight or obese, weight loss is key for better health. Carrying extra weight takes a big toll on your body; it can cause joint pain, increase your risk of heart problems, and even make you more likely to experience cognitive difficulties. Losing weight is an uphill battle for many women—but focusing on small changes and simple strategies can help.
Weight loss is a process
“A sensible diet and exercise plan will help you burn the number of calories that you need across the course of a week,” says Louis Aronne, MD, clinical professor of medicine at Weill Cornell and director of the Comprehensive Weight Control Program. “Studies suggest that steady weight loss of this kind is more sustainable than the rapid weight loss that results from fad diets.”
Losing weight requires burning more calories than you consume, which usually means eating less and exercising more. Aim for some kind of moderate-intensity exercise (brisk walking, for example) for 15 to 30 minutes most days of the week. But, check with your doctor before starting any exercise plan; not all exercises are right for everyone.
PRACTICAL WEIGHT LOSS TIPS
-Eat protein for breakfast.
-Start meals with vegetables or a salad.
-Cut back on portion sizes.
-Eliminate or hide unhealthy snacks.
-Get help and support.
-Try different approaches and don’t give up.
Where to start
“The first thing to remember is that no diet is right for everybody,” Dr. Aronne says. “Try different approaches and don’t give up.”
He says that one of the most effective ways to lose weight is to eat protein for breakfast. Try an egg white omelet, yogurt, or cottage cheese. “It helps to fill you up early and prevent overindulging later in the day,” he adds.
Another helpful suggestion is to start your meals with vegetables or a salad. “Eat these at the beginning so that you fill up on the ‘good stuff,’” Dr. Aronne notes. “This can help prevent you from overeating the less healthy, more fattening foods.”
Also remember that portion control is key. If you’re eating at a restaurant, remember that you don’t have to finish everything on your plate. Ask for a “to go” box, or try sharing your meal with someone else.
If you have a problem with unhealthy snacking, think of the phrase “out of sight, out of mind.” Get rid of cookies, candy, and other unhealthy snacks in your home. If you can’t eliminate them completely, put them at the back of the cupboard or refrigerator so they aren’t the first things you see when searching for a snack. Put fruits, nuts, and vegetables front and center and snack on them instead.
WHAT YOU CAN DO
➤ Eat high-fiber foods, such as whole grains, fruits, and vegetables, to help you feel full.
➤ Beware of packaged foods that are labeled “low-fat;” they still may contain plenty of unhealthy sugar, sodium, and calories.
➤ Limit your consumption of refined grains (bread, crackers, and other products made with white flour, white rice).
Additional support
One of the most helpful ways to stick to a healthy eating and exercise plan is to have help. Chances are that you aren’t the only member of your family who needs to lose weight. Talk to your family and friends about making a commitment to lose weight together. Other people can help keep you motivated.
Support groups and weight loss programs also are available to help keep you on track. Weight Watchers is a well-established program that can provide you with online and in-person support; another options is the non-profit group TOPS (Take Off Pounds Sensibly).
Dr. Aronne recommends his own site, called the Cardiometabolic Support Network, which can be found at www.cmsnonline.com. “It provides an evaluation recommendation for your doctor based on what we would do at the Comprehensive Weight Control Program,” he says. There is a fee for enrollment, and several different programs are offered based on your needs.
Helpful tips for everyone
Whether you are obese, need to lose a few extra pounds, or simply need to maintain your already healthy weight, these tips can be helpful for everyone. “Managing your calorie intake needs to take place in the context of a healthy eating pattern that emphasizes nutrient-dense foods,” Dr. Aronne notes. “Stick with a diet that is high in whole grains, fruits, and vegetables, seafood, and low-fat or fat-free dairy. As well as benefiting your health directly, these give you a head start when it comes to weight control because they tend to be lower
in calories.”
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