Obesity
is now considered a health epidemic in the United States. Approximately one out
of three Americans are either overweight or obese, according to recent
statistics. Even more shocking is the rate of obesity among children, which is
virtually unheard of a couple of decades ago.
Aside from this, obesity also classifies as a risk factor for many chronic
diseases such as heart attack, stroke, and diabetes. When left untreated, these
conditions can prove to be fatal and shorten the life expectancy of sufferers.
Here are more staggering facts about obesity in the United States:
- Over 70 million people are obese in the United States (35 million men and 35 million women).
- Obesity affects 17% of the youth in the US.
- The most obese state is Arkansas, followed by Mississippi, Tennessee, and Louisiana.
- The most common complications of obesity are hypertension, osteoarthritis, type 2 diabetes, heart disease and stroke.
Dr. Thomas Taylor, a highly respected
bariatric surgeon, always explains these numbers to
many of his patients. He also explains to many of his clients that a majority
of overweight and obesity problems can be avoided with changes in lifestyle.
Thus, the complications of obesity can also be eliminated once people adopt a
healthier way of living.
In this post, Dr. Thomas Taylor shares his insights on how overweight or obese
people can get started with weight loss and achieving a healthier lifestyle.
Consult a Professional Regarding Your Plans of Starting a Healthier Lifestyle
According to Dr. Thomas Taylor, one of the common reasons why people fail to lose weight is they don’t have proper guidance when it comes to management. Sometimes, weight loss isn’t as simple as cutting back on calories and going to the gym three times a week. Everyone has varying body types and health goals. What may work for one person may be totally different for another.
This is why Dr. Taylor recommends that people who are serious on their weight loss journey should consult with a professional first. If you are considering a medical procedure for drastic results, you must seek a consultation from a bariatric doctor. If your condition does not require a medical intervention, you may seek the help of a nutritionist and dietitian to incorporate some recommended lifestyle changes.
Start Your Journey Gradually
Many people give up easily because they tend to set the bar too high in their weight loss journey.
For example, an obese adult who plans to lose weight may decide to join triathlons while having a strict 500-calorie diet. For his body type, these changes may be too drastic and even be unhealthy, which can lead to burnout and giving up the healthy lifestyle.
In order to have sustainable habit changes, one must start gradually depending on their fitness level. Per doctor or nutritionist recommendations, a person must start with small changes that can help them cut out calories in their diet or simple physical activities to lose weight.
Some examples of small changes include the following:
- Replacing processed carbohydrates with vegetables
- Taking the stairs instead of the elevator
- Reducing intake of sugary drinks
- Eating less fast food and having more home cooked meals
These small habits can be incorporated by almost anyone with minimal effort.
The key to succeeding in these small habits is doing them consistently.
Build Healthy Habits Over Time
The next step is to build healthy habits over the course of time. Committing to a healthy lifestyle isn’t just about following a short-term plan. In order for results to last, one must accept that there are habits to build throughout the course of their life.
Here are some things you can do to help build habits consistently:
Do your physical activity at a set time: Be specific about when and how long you plan to exercise. If it’s in the morning, schedule it at a specific time, such as 6:00 am before you start your day. If it’s after work, you can set it at 5:30 pm as you head to the gym. Allotting a specific time for your physical activity lessens the chances that you will skip it.
Do your plan for at least 21 days consistently: Setting habits means committing to doing the same thing consistently. Research shows that it takes 21 days or 3 weeks to build a habit. After this phase, you must be able to seamlessly integrate your health habits into your schedule, or you may feel uncomfortable without accomplishing the said task.
Find people whom you can get support from: Another way to affirm your health habits is to find people who are going through the same journey. It can be a workout buddy, a weight loss support group, or even other family members who also want to build their own health habits.
Tell Trusted People About Your Weight Loss Journey
Your weight loss journey doesn’t have to be public, but it helps to tell trusted people about it for accountability purposes.
If you’re married or in a relationship, it can help to tell your significant other that you’re starting on your weight loss to get support. This can help them to arrange their activities to affirm your new lifestyle. They may buy less junk food, work out with you, or go to healthier options when eating out.
Remember that all good things come with sacrifices. It is best to look at your decision to lose weight as an investment in your overall health. It may be difficult at the beginning but committing to this decision will help you live longer and stay happier for the rest of your life.