Obesity, or carrying excessive amounts of body fat, puts a person at increased risk for serious conditions, including type 2 diabetes, heart attack and stroke. Though obesity is essentially the result of consuming more calories than those burned through physical activity on a consistent basis, emotions, behaviors and genetics may also play a role. Numerous effective treatment options are available for those who seek it. A treatment program that addresses the issues that most affect you are recommended for best potential results.
Dietary Changes
Adhering to a healthy diet that supports weight management is crucial in treating obesity. Since a caloric deficit is required for a person to lose weight, foods that are rich in nutrients yet poor in calories are valuable components. If you are obese, increase the amounts of fruits and nonstarchy vegetables in your diet. Replace white flour-based products, such as enriched breads, cereals, pasta and snack foods, with whole grain equivalents most often. Enjoy modest amounts of healthy fats, which include plant-based oils, such as olive or canola oil, and avoid rich sauces, sugary soft drinks, deep-fried foods and butter. The Mayo Clinic suggests gradual weight loss, at a rate of 1 to 2 pounds loss per week, for best results.
Remember to seek your doctor's approval prior to the start of dietary lifestyle changes and avoid fad diet techniques, such as fasting and diet pills, which may pose harmful side effects or trigger bouts of overeating. For specified guidelines and supervision, seek guidance from a qualified dietary professional who can help you develop a healthy, balanced diet that helps you manage your hunger, supplies sufficient nutrients and guides you effectively toward your goals.
Increased Physical Activity
Increased physical activity is another valuable aspect of effective weight management for obese individuals. Since obesity often adds to the challenge of basic physical movement, start slowly. Choose activities you enjoy and are capable of, such as walking or biking, alone or with a supportive friend. Increase your physical activity gradually and include both cardiovascular activities (such as walking, hiking, jogging, swimming or biking) and resistance training (such as weightlifting, toning classes, yoga or Pilates). Cardiovascular activity burns calories, and resistance training improves muscle tone, bone strength and metabolism. For best results, seek guidance from a qualified fitness professional who can help you create a workout program that suits your body, preferences and goals. The Mayo Clinic also suggests incorporating activity into your usual life routine, aside from exercise. Gardening, house-cleaning and taking the stairs rather than the elevator all provide fitness benefits.
Behavioral Counseling
In addition to foods eaten and calories burned, obesity involves emotional and behavioral issues. According to an article published in the American Journal of Clinical Nutrition in July 2005, counseling that addressees a person's dietary lifestyle behaviors as well as the feelings that trigger these behaviors is key to treating obesity. Many obese individuals understand what they "should" or "shouldn't" eat, yet aren't putting the knowledge to use in their lives. As these individuals learn the emotional barriers that stand between themselves and recovery, long-term weight management becomes more feasible. Those who have learned to depend up overeating or consuming unhealthy foods as unhealthy coping mechanisms should develop healthier means of coping. Improved communication, addressing personal stresses and resolving interpersonal conflicts are often significant aspects of behavioral treatment and counseling programs for obesity.
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