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FITNESS ARTICLES
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Obesity - Part 2 The method of treatment depends on your level of obesity, overall health condition, and motivation to lose weight.
Treatment includes a combination of diet, exercise, behavior modification, and sometimes weight loss drugs. In some cases of severe obesity, gastrointestinal surgery may be recommended. If you are overweight, losing as little as 7-10 percent of your body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes. Slow and steady weight loss of no more than 1-2 pounds per week is the safest way to lose weight. Too rapid weight loss can cause you to lose muscle rather than fat. It also increases your chances of developing other problems, such as gallstones and nutrient deficiencies. Making long-term changes in your eating and physical activity habits is the only way to lose weight and keep it off! Whether you are trying to lose weight or maintain your weight, you must improve your eating habits. Eat a variety of foods, especially pasta, rice, whole meal bread, and other whole-grain foods. Reduce your fat-intake. You should also eat lots of fruits and vegetables. Making physical activity a part of your daily life is an important way to help control your weight. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in stages: 10 minutes here, 20 minutes there, providing it adds up to 30 minutes a day. The goal of obesity treatment is to achieve and maintain a healthier weight. The amount of weight you need to lose to improve your health may be much less than what you feel you need to lose. Just a 5 percent to 10 percent weight loss can bring health improvements. That means that if you weigh 200 pounds and are obese by BMI standards, you would need to lose about 10 to 20 pounds. You don't have to stop there, but it's a place to start. Slow and steady weight loss of 1 or 2 pounds a week is considered the safest way to lose weight and the best way to keep it off. Achieving a healthy weight is usually done through dietary changes, increased activity and behavior modification. Depending on your situation, your doctor may suggest prescription medication or weight-loss surgery to supplement these efforts.
Dietary changes Ask your doctor to help you determine your calorie goals to lose weight. He or she may recommend that you also work with a dietitian or a reputable weight-loss program. Crash diets to reduce calories aren't recommended because they can cut so many calories and nutrients that they lead to other health problems, such as vitamin deficiencies. Fasting isn't the answer, either. Most of the weight you initially lose is from water, and it's not good for your body to go without food for extended periods. Very low calorie liquid diets are sometimes prescribed as an intervention for seriously obese people. These mainly liquid diets, such as Medifast or Optifast, provide about 800 calories a day — most adults consume roughly 2,000 to 2,500 calories a day. While people are usually able to lose weight on these very low calorie diets, most people regain the weight just as quickly when they stop following these diets. Over-the-counter liquid meal replacements, such as Slim-Fast, also cut calories. These plans suggest that you replace one or two meals with their products — low-calorie shakes — then eat snacks of vegetables and fruits and a healthy, balanced third meal that is low in fat and calories. This can be as effective as a traditional calorie-controlled diet.
Increased physical activity The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week. Even though regularly scheduled aerobic exercise is most efficient for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot. If you're obese, particularly if you're unfit and have health problems, check with your doctor before starting an exercise program.
Behavior modification A behavior modification program — led by a psychologist, therapist or other trained professional — can help you make these lifestyle changes. Behavior modification programs may include examining your current habits to find out what factors or situations may have contributed to your excess weight. Exploring your current eating and exercise habits gives you a place to start when changing your behaviors. Once you understand which habits are undermining your weight-loss efforts, you can take steps to create a new, healthier lifestyle. You must first work out a strategy that will gradually change your habits and attitudes. You must always set realistic goals and avoid expecting overnight weight loss. Keep a food and activity diary, so you can reinforce good habits and discover any behaviors that you may need to improve. Be sure to track other important health parameters such as blood pressure, cholesterol levels and overall fitness.
Prescription weight-loss medication Your doctor may consider you a candidate for medication treatment if other methods of weight loss haven't worked for you; if your body mass index (BMI) is greater than 27 and you have medical complications of obesity, such as diabetes, high blood pressure or sleep apnea or if your BMI is greater than 30.
Weight-loss surgery
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