Weight Loss 101

Today, people are more conscious of their well-being than past generations. Despite years of unhealthy eating and sedentary lifestyles, we are the heaviest generation. Fortunately, there are abundant tools available for better health now. Yet, the wealth of information can make it challenging to discern effective strategies.

This blog aims to be an easy-to-use resource for researching weight loss management.

SETTING A WEIGHT LOSS GOAL

Setting a weight loss goal is key. Begin by preventing weight gain first. Identify your starting point, then set milestones and health goals to track progress.

LIFESTYLE CHANGES

Lifestyle programs, led by experts like psychologists, nutritionists, and healthcare providers, aim to improve eating habits, increase physical activity, and raise awareness of food intake and exercise for better decision-making.

This approach to weight loss can be broken down into four parts:

● The triggers that make you want to eat

● Eating

● Setting goals and using rewards

● Integrating less sedentary (inactive) time and more active time into your day

Exercise and movement — Regular physical activity improves overall health and reduces stress, even with small changes like taking stairs instead of the elevator and moving more if you have a desk job. Weight loss may not solely come from exercise, but it offers many health perks.

CHANGING YOUR EATING HABITS

Calories are energy in food needed for body function. To lose weight, eat fewer calories than you burn.

How quickly you lose weight on a given calorie intake depends upon several factors, such as your age, sex, and starting weight. In general:

● Older people have a slower metabolism than young people, so it takes longer for them to lose weight.

● Males lose more weight than females of similar height and weight when dieting. This is because they have more muscle mass, which uses more energy.

● People who are extremely overweight lose weight more quickly than those who are only mildly overweight.

Your healthcare provider can assist in finding the best weight loss plan for you, which may involve lifestyle changes, exercise, dietary adjustments, and possibly medication or surgery.

LaTasha S. Griffin, MSN, APRN, FNP-C