Obesity may be caused by a variety of factors, including heredity, lifestyle, lack of sleep and medical problems. According to the American Dietetic Association, obesity is not determined by weight, but by the amount of fat on one's body. Since obesity increases risk for a variety of diseases including type 2 diabetes, heart disease and certain forms of cancer, proper treatment that effectively reduces body fat is crucial.
Dietary Changes
Reducing caloric intake is key toward weight loss. However, the kind of calories you consume is significant as well. The American Dietetic Association suggests a diet that emphasizes dietary fiber, protein and variety of healthy foods as a nutritious way to produce healthy weight loss. Fiber-rich foods such as fruits, vegetables, legumes and whole grains provide an array of helpful nutrients, aid in digestion and create a greater sense of fullness than carbohydrate-based foods, such as white bread and sweets, which are low in fiber. Protein is useful toward maintaining healthy blood sugar levels and supporting lean tissue development. To lose weight through healthy diet, increase fresh, colorful fruits and vegetables in your diet and replace processed carbohydrates with whole grain equivalents most often. Saturated and trans fats, found in fatty red meats, whole milk and processed or deep-fried foods are best avoided as they increase risk for heart disease and can sabotage weight loss efforts. Seek specific guidance from a qualified professional for best results.
Physical Activity
Physical activity is key toward losing weight and maintaining results. The Mayo Clinic suggests regular aerobic exercise, such as walking, jogging, biking or stair-climbing, as the best means of burning fat. To begin incorporating exercise in your daily routine, start with activities you enjoy or find ways to make physical activity more enjoyable. Walking, jogging or taking classes with a supportive friend may improve enjoyment as well as increase your comittment since you'll have another person to hold you accountable. Increasing daily activity outside of planned aerobic exercise may further enhance weight management. For example, park several blocks away from stores or your work place to increase walking time, or take the stairs as opposed to the elevator. Since excess body weight can put extra strain on joints and muscles, proper form is key. For best results and to ensure your safety, seek guidance from a qualified fitness professional.
Behavioral Therapy
Reducing obesity often requires significant changes in behavior. Since many overweight individuals have learned to use food or eating as a means of coping with difficult feelings or situations, alternate, healthier means of coping need to be learned. The Mayo Clinic suggests individual counseling or group therapy as positive ways to address thoughts, feelings and behaviors pertaining to weight, food and the underlying issues that may have contributed to the weight gain in the first place. Emotional support found through behavioral counseling may also reduce feelings such as stress, anxiety or frustration involved with the weight loss process which can help improve the effectiveness of your efforts.
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