Long-Term Health Benefits of
The prevalence of obesity in India is increasing, yet many people are not aware of its severity. Most people ignore significant weight gain and reconcile themselves to living with it. Little do they realise that this slight weight gain adds up sneakily and eventually results in obesity.
In the modern world where one can gain weight easily, it is crucial to understand the reasons behind why we put on weight. Let’s delve into the basics of obesity and possible treatment methods.
Starting your weight loss journey
Obesity is a complex disease that can be caused by multiple contributing factors. Diet and exercise are often integral parts of major weight loss programs. If you consult an expert, they will help you lose weight safely and effectively. However, if you have decided to lose weight by yourself, you need a few tips to get started.
To begin with, it is crucial to understand that you need the patience to lose weight. Your body needs to adjust and function according to the diet and workout plans you make. All of this takes time, and to get started, you need to remind yourself to stay patient and focused.
For this, you need to set realistic goals that will take you forward. Let’s find out how you can do this.
Set realistic goals and avoid strict targets
For patients with obesity, losing weight is more about improving overall health and less about looking slim. The good news is that losing even 5% of body weight significantly improves health outcomes. Most people lose the maximum weight in 6 months with the help of diet, exercise, and behavioural changes. However, some of them regain the lost weight after some time.
In this case, losing weight steadily and gradually helps you to keep it off long after losing it. Remember that healthy weight loss is not just a diet or workout plan, but long term daily changes that you inculcate in your life.
Some points to set realistic weight loss goals:
- It is vital to know why you want to lose weight. If you have a normal BMI (less than 22.9), you don’t need to lose weight. However, if you have a BMI of 23 and over, you need to lose weight.
- A BMI between 23 and 24.9 means overweight, and a BMI of 25 and above implies obesity.
- Ask yourself if what you want to achieve is realistic. For instance, losing 5-6 kgs per week is unhealthy and, in most cases, difficult.
- Remember, losing 1-2 pounds (almost a kg) a week is healthy and realistic.
- Set specific, measurable and clear goals.
Hence, with realistic and clear goals, you can achieve and maintain a healthy weight. Moreover, unrealistic goals are unlikely to be achieved and can negatively influence your behaviour and motivation.
Encourage conversation and go easy on yourself
People with obesity may want to lose weight, but it becomes hard to talk about it, as there is societal stigma attached to it. With all the discrimination, people with obesity face a stigma that affects their self-esteem. If you or someone you know wishes to lose weight, indulge in conversations about it.
Talk to someone you are comfortable with about how you feel. If you wish to talk to an expert, you can always consult a healthcare provider or a counselor. They will make you feel heard and help you build confidence.
Indulging in conversations around your weight with the right support system will make you feel better and motivated. To begin with your weight loss journey, it is crucial to have the right frame of mind. Talk to someone about issues that disturb you or restrict you from the beginning.
Once you start, go easy on yourself and don’t push yourself too hard. Remember, starving or skipping meals will not help you lose weight. Similarly, working out for hours and exhausting yourself will not be a healthy way of losing weight. Take your time, talk to somebody, plan your goals and make lifestyle changes.
In addition, remember to be patient with yourself on your weight loss journey. Don’t let a small hiccup here or there derail your entire plan. If you find that you missed a workout session or overindulged in your favorite food, don’t let guilt make you give up completely. Understand that weight loss is a journey and continue on your plan.
You can start any day
If you are living with obesity, losing weight can help you in more than one way. Setting realistic goals will help you lose weight and improve overall well-being. You don’t have to lose weight under any pressure and you can begin any day.
Before starting, keep in mind a few things:
- Do not make drastic changes in your diet. Cut off only excess calories and say no to fast food.
- Do not starve. Skipping meals will affect your overall health.
- Indulge in physical activity daily, even if it’s a small walk.
- Do not start with heavy workouts. Start slow and gradually build momentum.
- Follow a diet and an exercise routine that is flexible and suits your lifestyle.
In conclusion, the need for realistic goals is to promote healthy weight loss. It not only keeps you motivated but also helps you to maintain your weight after losing it.
If you are still confused about where to start, it is always a good idea to take the help of an obesity specialist. They will help you understand the root cause of obesity and will plan a comprehensive plan of action.
Doctors Near me
Not sure which healthcare provider to talk to about your obesity?
Find the doctor in area
Reference Links:
- Astrup A at el, Obesity In: Geissler C, Powers H. (eds). Human Nutrition. Elsevier: London, 2011, pp. 401–424.
- Cervone D at el, Goal‐setting and the differential influence of self‐regulatory processes on complex decision‐making performance.
J Pers Soc Psychol 1991; 61: 257–266. - Bodenheimer T, et al. Goal-setting for behavior change in primary care: An exploration and status report. Patient Education and
Counseling. 2009;76:174. - Locke E, et al. Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist.
2002;57:705.