Holistic Approaches To Weight Loss

Holistic Approaches to Weight Loss

Jun 20, 2010 | By Nichole Weathers

Obesity has become a worldwide epidemic, increasing the risk of heart disease, diabetes, cancer and sleep apnea. According to "The Duke Encyclopedia of New Medicine," obese individuals have a 50 to 100 percent increased risk of death overall. Losing weight can be done holistically for many individuals. Talk to your doctor before making any new changes to your diet or exercise regimen.

Diet

Many people fail when it comes to following a diet plan. Develop a healthy style of eating that becomes a new way of life instead of a temporary goal. Aim to lose one to two pounds per week. According to MedlinePlus Medical Encyclopedia, "One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume approximately 3,500 fewer calories per week." Eat a balanced diet rich in complex carbohydrates, protein, low-fat dairy and fiber. The "Doctor's Book of Home Remedies" recommends aiming to get about half of your daily calories from carbohydrates. Avoid saturated fats, trans fats, high-cholesterol foods, salty foods and added sugars. Eat smaller, more frequent meals to aid in digestion and boost metabolism.

Exercise

Exercise is important for good health and weight loss. Aim for moderate-to-vigorous intensity workouts every day. Vary your workouts with aerobics, strength training and stretching. Workouts can be broken up into smaller intervals to prevent boredom or overexertion. Household chores, gardening and making small changes like taking the stairs in place of the elevator can help. Doing exercise you enjoy makes the task pleasant. Try listening to upbeat music or working out with a friend.

Behavior Changes

Some people eat when they are stressed or bored without really being aware of it. Once you determine what your eating behaviors are, you can make an effort to change them. Keep your stress at bay with regular practice of relaxation. Keep a diary of what you eat and when you eat it. Find a therapist that specializes in behavioral therapy if emotional eating or overeating are a serious problem for you. No one is perfect. Don't punish yourself if you slip up. According to "The Duke Encyclopedia of New Medicine," studies show people lose more weight with behavioral therapy along with diet and exercise than through diet and exercise alone.