Weight Management Strategies for overcoming risks associated with overweight and underweight Cynthia Archibald, MS Holistic Nutritionist We ve all heard about the obesity epidemic. The prevalence of overweight in America is unprecedented. Most of us could stand to lose a few pounds, but it seems like a monumental task. Unfortunately, our society is at a tipping point and action is needed. In addition, being underweight carries its own set of health risks. Here are some time-tested, safe and effective methods to achieve your ideal weight and develop lifelong habits to maintain it, while reducing risk of disease. 1
It s more than looking good in a swimsuit The risk of being overweight is more serious than most of us realize. If your body mass index is greater than 25, you may already be at risk for the following diseases: Metabolic syndrome Heart disease http:// thumbs3.ebaystatic.com/d/ l225/m/ mlvfngp41o7weqiwplbxbm A.jpg Hypertension Diabetes Stroke Gallbladder disease / gallstones Osteoarthritis and other joint problems Restrictive pulmonary disorders / sleep apnea Cancer (Insel, Turner & Ross, 2014) So I need to make a change, but how? The following strategies can help you reduce your body weight and improve your overall health. You need to want it! https:// danielislandvet.files.wordpress.com/2010/08/cat-scalecrop.jpg Visualize yourself as healthy, vibrant and youthful regardless of your age. Imagine how wonderful that will feel and then realize that it is absolutely attainable. The relatively small amount of work will pay endless dividends. Think back to an instance in your life when you have set a goal for yourself and achieved it. Remember the sense of accomplishment? Well this is no different, and nothing is as important as your health! So set a realistic goal and start making some changes! 2
You guessed it, change your eating habits! There is no getting around it. In order to lose body weight, you need to eat fewer calories. But you may benefit even more from changing your outlook toward food and developing healthy habits. Determine your energy requirements and strive for a total daily intake that is realistic. Use one of the many free and easy-to-use web apps to log your daily intake, ensuring that you re attaining your daily requirements for all nutrients. Tell your friends and family about your goals and ask them to hold you accountable. Eat smaller portions, eat on smaller plates/bowls and use chopsticks when possible, as it forces you treat slower. http://life-therapies.com/wpcontent/uploads/2015/07/ mindful-eatinge1437384935746.jpg Sit down at the table with friends and family to eat. Take your time to appreciate the meal and the effort required to bring it to your table. Chew thoroughly and enjoy the experience! Plan meals for the week. Use fresh, local ingredients and cook at home as much as possible. Use the opportunity to learn some new cooking techniques or try foods you ve never eaten. Identify times when you are prone to snacking or over-eating so you can have a plan when the urge hits you. Despite the temptation, do not use foods as a reward. Find other ways to reward yourself for your hard work. And remember that your improved health is the best reward of all. 3
Yes, and exercise! Exercise is a great way to not only boost your weight loss efforts, but also reverse some of the effects of overweight by improving your cardiovascular health, strengthening bones and joints, improving your mood, relieving stress and promoting healthy sleep patterns (Benito et al., 2015). Here are some pointers: Start slow, particularly if you re new to exercising. Take the dog for a longer walk or go for a short bike ride. http://www.readersdigest.ca/ wp-content/uploads/2016/05/ hamster.jpg Choose low impact activities if you have joint problems or are severely overweight; swimming and biking are good options. Find a friend to join you. This will help motivate you, provide accountability and make it more fun! Find activities that you enjoy so you look forward to it. Can I be too thin? While many Americans struggle with being overweight, underweight can pose a separate set of health risks and should be taken seriously. Being underweight can be a sign of an underlying disease. If you ve experienced unexplained weight loss, see your doctor. http://www.afdclinics.com/wpcontent/uploads/ featureiconweightmanageme nt.png Underweight can be a result of undernutrition. Deficiencies in key nutrients put you at risk for a range of health problems (Insel, Turner & Ross, 2014). Fragile bones Weakened immune system Impaired cognitive function Fertility and pregnancy complications Hair loss Amenorrhea in women (loss of menstrual cycle) Fatigue 4
Don t just reach for the cupcakes Here are some safe ways to increase body weight over time: Increase energy intake from nutritious food sources, eat small frequent meals. Drink fluids at the end of the meal or between meals to avoid filling the stomach with fluids of low nutrient density. http://bakerybingo.com/wpcontent/uploads/2012/03/ Dog-Eating-a-cupcake.jpg Use timers or other cues to prompt eating. Vitamin supplement might be necessary to ensure poor appetite is not a result of nutritional deficiency (Insel, Turner & Ross, 2014) The bottom line: Whether you are overweight or underweight, your primary goal should be to develop healthy, lifelong habits. Change your outlook toward food with these strategies: Visit your community farmers market. Learn about and try new foods. Eat with the seasons while supporting local farmers. http://austinprimalfitness.com/ wp-content/uploads/2014/06/ mindful-eating.jpg Start a garden, even if it s just a few herbs on your windowsill. Learn to appreciate every bite you eat for the flavor and nutrients it provides your body. Savor the healthy, nutritious food that has been prepared for you. Take time to enjoy good meals with friends and loved ones. Take control of your health! 5
References Benito, P. J., Bermejo, L. M., Peinado, A. B., López-Plaza, B., Cupeiro, R., Szendrei, B., Calderón, F. J., Castro, E. A., Gómez-Candela, C. (2015). Change in weight and body composition in obese subjects following a hypocaloric diet plus different training programs or physical activity recommendations. Journal of Applied Physiology Apr 2015, 118 (8) 1006-1013; DOI: 10.1152/japplphysiol.00928.2014 Insel, P., Turner, R.E., & Ross, D. (2014). Nutrition (5th ed.). Jones & Bartlett Pub. ISBN# 9781284021165 6