Weight loss, exercise, healthy eating and other lifestyle changes are common ways to combat obesity and overweight. Some people may lose weight and keep off gaining weight through weight-management programs. Obese people may not lose enough weight to improve or prevent regaining. A doctor might recommend additional treatments such as weight-loss medications, weight-loss devices or bariatric surgeries.
Experts suggest losing between 5 and 10 per cent of your body weight within six months. [10] A loss of 10 pounds is possible if you are 200 lbs. You may lose 5-10% of your weight.
- Reduce your chances of getting health issues due to obesity and overweight
- Improve health problems associated with obesity and overweight, such as high cholesterol and high blood pressure
Regular exercise and healthy eating habits are key to a healthy diet.
A healthy eating program with fewer calories can often be the first step to treating obesity and overweight.
When people start a healthy eating plan, they should also get active. Active lifestyles can help you burn calories. Regular exercise can help you maintain a healthy weight.
When combined with healthy eating habits, regular exercise will help you lose weight while maintaining a healthy weight.
Change your habits
It can be difficult to change your lifestyle and eating habits. However, with patience, support and regular effort, you might lose weight and improve your overall health. These tips can help you think of ways to lose weight, get more exercise, and improve your health long-term.
- Expect setbacks. They are common. Try to regroup after a setback, like eating too much at a family gathering or work. Then, focus on your health and get back to your healthy eating habits as soon as possible. Eat only in your kitchen or dining room. Avoid areas that offer treats at work. You can track your progress online using food and activity trackers such as the Weight Planner. This will help you keep track of your diet, exercise, and weight. These tools can help you stay on track and motivated.
- Have goals. Specific goals will help you stay on track. Instead of saying “be more active”, set a goal for yourself to walk between 15 and 30 minutes before going to work, lunch, or on Fridays. You can always go back to Monday’s walk if you missed it.
- Get support. Ask your friends, family members, and health care professionals for encouragement. Support can be received in person, by email, texting, or over the phone. A support group can be joined. You can also seek the help of specially trained health professionals to change your life.
Weight-management programs
A formal weight-management program may be beneficial for some people. A weight-management program is a plan that has been designed specifically for you by trained specialists in weight management. They will also help you to implement your plan. You will be able to eat a healthier diet and get more exercise. The specialists may meet with you on-site, either in the group or individual sessions. The specialists may contact you by phone or via the internet to support your plan. You can track your progress with smartphones, pedometers and accelerometers.
Online weight-management programs or commercial programs may be of benefit to some people.
Weight-loss medicines
Your doctor may prescribe medications to treat obesity if healthy eating and exercise habits are insufficient.
It is important to keep your healthy eating habits intact and to continue exercising while on weight-loss medication.
Advertisements for herbal remedies or dietary supplements NIH may appear that promise to help you lose weight. Many of these claims are false. Some supplements can have dangerous side effects. Before you try to lose weight, talk with your doctor.
Weight-loss devices
If you have not lost weight or gained back any weight from other treatments, your doctor may recommend weight-loss devices. Researchers don’t have any long-term data regarding the safety and effectiveness of weight-loss devices, as they have just recently been approved. Weight-loss devices include
- Electrical stimulation system. A surgeon places a device in your abdomen using laparoscopic surgery. This device blocks nerve activity between the stomach and brain.
- The gastric balloon system. A doctor inserts one or more balloons into your stomach via a tube that passes through your mouth. The surgeon will then fill the balloons with salt water to make them fill more space in the stomach and help you feel fuller.
- Gastric emptying. After a meal, a pump drains part of your stomach. It includes a tube that runs from your stomach to your abdomen. The pump is used to empty your stomach via the tube into the toilet. This takes between 20 and 30 minutes.
Bariatric surgery
Bariatric surgery is a series of operations that help you lose weight through changes to the digestive system. If you are severely obese and cannot lose weight, bariatric surgery might be an option. If you have severe health issues, such as type2 diabetes and sleep apnea related to obesity, bariatric surgery may be an option. Many of the medical conditions associated with obesity can be improved by bariatric surgery, particularly type 2 diabetes.
Special diets
Calorie-restricted diets
Bahmann Coaching might recommend a lower-calorie diet, such as 1,200-1500 calories per day for women or 1,500-1800 calories for men. Your body weight and level of physical activity will determine the calorie count. You will get the nutrients you need by eating a lower-calorie diet and eating a wide variety of healthy foods.
Intermittent fasting
Intermittent fasting, another method of reducing food intake, is becoming more popular to lose weight and improve health. Alternate day fasting consists of eating a fast day (eating only one-fourth of your daily caloric requirements) and then alternating with a fed day (or a day of unlimited food). Only a handful of studies have been conducted on intermittent fasting as an option for weight loss. There is no evidence that intermittent fasting can be safe and effective for weight maintenance.
