When we talk about energy balance in weight management, we're talking about
the balance between the energy that you get from the foods you eat and the energy
that your body burns in everyday activities such as walking, dressing, growing
hair... even breathing! Energy that comes into the body through the food we
eat is measured in calories.
Now for the balancing part.
If you eat food containing more calories than you use up, your weight will increase,
as the extra calories that are not used will be stored as fat. The opposite
is true for weight loss: when your energy use, or the number of calories that
you burn, is higher than the number of calories you consume, you lose weight.
But that's just one side to the story. Weight loss is more complicated than keeping track of calories in and calories out. While calorie-restrictive diets might be effective in the short term, there can be negative consequences on your bone health and muscle strength. Some studies have also shown that reducing your caloric intake can increase your appetite to compensate, leading to overall weight gain.
Here are a few strategies to manage your weight safely and sustainably:
Changing your diet: There are many medically-studied dietary patterns out there that have been shown to help you lose weight in a healthy manner long-term, such as the DASH dietary pattern. A dietician can help you to explore different dietary patterns and find what works best for your situation.
Getting plenty of exercise: Being engaged in moderately-to-vigorously-intense aerobic physical activity for 30 to 60 minutes on most days of the week can yield many health benefits. Being active will help you to not only reduce your weight and sustain those losses, but will also keep your heart healthy and improve your mental health.
Changing both your diet and your exercise habits: Eat differently and exercise more. Doing these things together will let you reap the benefits of both strategies. In fact, studies show that dietary changes alongside increasing physical activity leads to more weight loss than either method alone. But that doesn't mean that you have to make these changes all at once; take it slow and do what you're most comfortable with first.
If all this seems overwhelming, talk to your doctor or a registered dietitian.
They can help you meet your individual needs in your weight-loss journey by
guiding you towards making healthy choices towards effective weight loss.
All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Weight-Management-Why-is-it-so-hard
Although we know that many factors influence the way we eat, it is still not well understood what controls normal eating behaviour.
Is our environment making us overweight?
Partly. Can we blame it on technology? Perhaps. Smartphones, smart home devices, riding the elevator or the escalator instead of taking the stairs, driving the car instead of walking – all promote less energy use.
Although what we eat and how much we eat is influenced by a number of factors such as sight, taste, and smell, it is also influenced by genetic, psychological, and social factors.
Hormones tell your brain that you're full.
Current research tells us that there are many hormones in our body that inform our brain when to continue or stop eating. Some of these hormones are called incretins and are made by cells in the small intestine. Others are made in the body from fat tissue, such as leptin. The interactions between the different appetite-influencing hormones are complex.
Getting mixed signals from other parts of the brain.
There are several parts of the brain related in regulating our weight. It's thought that certain areas like our cognitive lobe are involved in keeping behaviours like excessive eating at bay. It's possible then that some people who live with obesity might have dysfunctional connections between the different parts of their brain, making it more difficult to control their eating behaviours.
All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Weight-Management-Why-is-it-so-hard
While sliding into a smaller size may be your long-term goal, try to approach
it one day at a time. Set short-term goals for yourself – it will make the task
less daunting. Track your progress and reward yourself as you reach milestones.
Have a plan, and know what you have to do to meet your goal.
Don't try to lose too much – or too little.
For weight loss to be beneficial to your health and to have a long-lasting effect, you should aim to lose 2 to 4 pounds a month for the first 3 to 6 months. A reasonable goal may be to reduce your body weight by 5% to 10%. But make sure to put a realistic time frame on achieving your goal. Talk to your doctor about a realistic goal for you.
Your doctor, a dietitian, and other professionals can help you to determine
your ideal healthy body weight, introduce you to healthy weight-loss strategies,
teach you sensible weight-maintenance tips, and help you with expectations.
Don't despair.
If you have an occasional setback by overeating or eating foods that you should
avoid, don't despair! There is no such thing as a "forbidden" food,
and your diet should reflect that. You can get back on track with your next
meal. If it happens more often, identify the issues or triggers that made you
overeat. Replace tempting unhealthy food choices with healthy alternatives by
focusing on a variety of foods that are healthier instead of on what you're
"not supposed to eat."
All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Weight-Management-Why-is-it-so-hard
You have decided that it is time. You are on your way to a new you! You know
you can do it, but just to be safe, gather resources around you to make sure
that you are prepared every step of the way.
Find a friend to lean on.
It can be a tough long journey. But it needn't be. Drawing on support from family,
friends, and other sources can make the journey easier. Surround yourself with
positive, encouraging people who understand and share your commitment towards
developing a healthy lifestyle. Find people who are good listeners. And find
an exercise buddy who shares the priority you've placed on developing a healthier
lifestyle. Ideally, a support person might be someone who is also involved in
a weight-loss program.
You have many options.
There are as many different approaches as there are individuals. Some people
may prefer to follow a weight-loss program on their own without a buddy system.
However, they might need to talk to a doctor who specializes in obesity, or
other professional, such as a dietitian or personal trainer, on an individual
basis to help them stay on track. Others might seek support in a group setting
by joining a weight loss program. Depending on what you want to get out of joining
the group, your rewards may come through the sense of community, support, and
encouragement, from helpful suggestions from others who are traveling the same
road, and from feeling and knowing that you're not alone. And your ultimate
reward will be your better health.
All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Weight-Management-Why-is-it-so-hard
