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DIET AND EXERCISE
A combination of dieting and exercise (when you stick to it) appears to work better than either one alone. Sticking to a weight reduction program is difficult and requires a lot of support from family and friends.
When dieting, your main goal should be to learn new, healthy ways of eating and make them a part of your everyday routine. Work with your doctor and nutritionist to set realistic, safe daily calorie counts that assure both weight loss and good nutrition. Remember that if you drop pounds slowly and steadily, you are more likely to keep them off. Your nutritionist can teach you about healthy food choices, appropriate portion sizes, and new ways to prepare food.
Even modest weight loss can improve your health. For most people, weight can be lost by eating a healthier diet, exercising more, and adopting new behaviors such as keeping a food diary, avoiding food triggers, and thinking positively.
The decision to keep fit requires a lifelong commitment of time and effort. Patience is essential. You should always check with your health care provider before you begin any new form of exercise.
Several simple behavioral changes can have an impact on your weight loss success:
- Eat only at the table. No snacking in front of the TV, in bed, while driving, or while standing in front of the open refrigerator.
- Learn about appropriate portion sizes.
- Consider learning meditation or yoga as a way of managing stress, rather snacking.
- Find ways to socialize and enjoy your friends and family that don't involve a meal or dessert.
- Consider keeping a diet and exercise journal. This may help you identify overeating triggers in your life.
- Find a support group or consider psychotherapy to help support you in the difficult but worthy goal of weight loss.
Exercise can also help control some of the diseases associated with obesity, including high blood pressure, heart disease, diabetes, osteoporosis, and certain cancers. Exercise is also a major mood lifter, a great way to increase energy, and will help strengthen your bones.
MEDICATIONS AND HERBAL REMEDIES
There are many over-the-counter diet products. Most do not work and some can be dangerous. Before using one, talk to your health care provider.
Several prescription weight loss drugs are available. Such medicines include subutramine (Meridia) and orlistat (Xenical). Ask your health care provider if these are right for you.
While weight loss drugs in general have shown some benefit, the overall weight loss achieved is generally limited. In addition, people will usually regain the weight when they discontinue the medication, unless they have made lasting lifestyle changes.
SURGERY
Surgery may be an option for persons who are morbidly obese and who cannot lose weight using other methods. Weight loss surgery, such as placing adjustable bands around the stomach and gastric bypass surgery, can significantly improve weight and health in the right candidate. Talk to your doctor to learn if this is a good option for you.
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Reviewer Info: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc. ; ADAM Health Illustrated Encyclopedia, 09/07/2008 |
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