If you are obese, weight loss can seem like an uphill battle. But with some motivation, determination and the right knowledge, you can win the fight. When a person struggling with obesity sets out to lose weight, not only the body, but the mind needs to also change. Healthy eating, controlling your calories and thinking positive are the right ingredients to lose weight.
Psychological Implications
It may seem simple to a person that has just a few pounds to lose: eat less and you will weigh less. But for a person battling obesity, the implications of dieting go further than what is going on to your plate. According to the book, "Handbook of Psychology: Healthy Psychology" by Irving B. Weiner and colleagues, obesity should be dealt with through behavioral changes and mindfulness. Not only should food intake and physical activity be changed, but the cognitive functioning of the brain as well. Weiner suggests using behavior to reinforce changes in exercise and eating habits. Changes including negative thoughts and behaviors toward the self can also help improve weight loss and dieting efforts. These techniques can also improve the maintenance of long-term weight loss. In short, to help with your dieting efforts, you need to begin caring about yourself enough to want to improve your health.
Low-Calorie Diets
The simplest way to lose weight is not with some fad diet, but with a negative calorie balance. Counting calories while maintaining nutrient intake can result in effective and healthy weight loss. The very low-calorie diet has been used by professionals to boost weight loss for the obese. This kind of diet should only be done under physician supervision because of its possible negative health implications. This kind of a diet involves reducing caloric intake to 800 calories per day. The very low-calorie diet can result in a significant weight loss of 44 lbs. or more over a 12-week period. This kind of a diet is not useful in the long-term, but rather as a jump start to your weight-loss efforts. When you see results quickly, it is easier to stay motivated. Only perform this diet if your doctor recommends it, otherwise stick to a low-calorie diet by reducing your caloric intake and adding exercise.
Your Secreat Weapon: Fiber
If you are trying to control your calories, you want to eat low energy dense foods. These kinds of foods allow you to eat a large portion while still consuming few calories. High-fiber foods generally fit into this category. But fiber can do more than add to you caloric deficit. Eating a diet high in fiber can also keep you full for longer. When fiber is digested, it absorbs water, filling up your gut. A full intestine can keep hunger pangs from attacking you. Fiber can also help reduce some negative health implications associated with obesity. A high-fiber diet can reduce cholesterol and aid in blood glucose control, preventing diabetes.
The Importance of Exercise
Exercise can do several things for the obese individual on a diet. It contributes to your daily caloric deficit. Calories burned are calories used which will help reduce your weight. It can also fight diseases implicated by obesity, like high cholesterol, high blood pressure, diabetes, arthritis and heart disease. It also aids in long-term weight maintenance. The National Weight Control Registry is a place where the dietary and exercise habits of individuals that have lost an average of 66 lbs. and have kept it off for five years. According to this registry, 94 percent of the individuals participate in regular physical activity as a means of maintaining weight loss.
References
- "Handbook of Psychology: Health Psychology"; Irving B. Weiner, et al.; 2003
- Weight-control Information Network: Very Low Calorie Diet
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
- Weight-control Information Network: Do You Know the Health Risks of Being Overweight
- National Weight Control Registry: Research Findings
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