• Questions to ask your Doctor
  • Choose Quality Care

Weight Loss Tips

106373569Weight loss and weight management is just like every other lifestyle habit. There’s the routine involved in completing the task. There’s the dedication that’s required to complete daily goals. There’s the time commitment that goes along with the benefits. Sometimes, though, self preservation tactics aren’t enough. This is especially true for people interested in losing much excessive weight. This may be because of genetics or hormones that prevent weight loss, despite the best practices of diet and exercise. This may be because of learned habits over time that prevent the eye opening experience required for weight loss. The good news is that there is an option for people interested in a weight loss and weight control lifestyle.


Before, during and after weight loss, proper diet is critical for weight loss and management. This means an everyday commitment to making the right food choices. Physicians and dieticians may have specific recommendations for your diet. In the meantime, here’s a small sample menu. A typical weight loss diet is low in calories, high in nutrition, low in fat proteins, and includes plenty of fruits and vegetables.  Build on whole grain and fiber intake as well. Portion size is another consideration. Typically, the main portion size should be no bigger than the size of the palm of your hand.

The timing for meals is equally important. Breakfast is a must. It is the means to “wake up” the body’s fat burning metabolism to spur it on. The next meal is a healthy snack within 3 hours of breakfast. You may wish to consider making lunch the biggest meal of the day and don’t forget to snack again three hours later to maintain metabolic balance. A light dinner is usually all that is required. Be certain to eat slowly to create the sensation of being full. Do not skip meals or snacks to prevent binge eating. It is important to note that people who have undergone massive weight loss surgery may be required to take nutritional supplements along with a healthy diet.

Physical Activity

Physical activity is a daily requirement in weight loss and management. Getting up every 5 minutes during the day for a five minute walk can be helpful. Walking to stores or parking at a distance from stores is useful in weight management. Yet, nothing can replace a solid exercise routine for anyone interested in losing or controlling weight. In fact, obese people are expected to perform an aerobic activity of biking, walking, swimming or running everyday for at least 25 minutes. Muscle strength training, such as, resistance weight training or circuit training is typically required at least twice each week.

  • Exercise elevates your metabolism for fat burning.
  • Exercise helps to give your body more energy.
  • Exercise positively influences your emotional well being.
  • Exercise enhances your mood and a positive attitude.

For these reasons and more, it’s important to incorporate a life long exercise routine. Here’s some quick tips.

  • Exercise routines should be changed every six to eight weeks in order to maintain fat burning and strength training benefits. The alternative means you will increase the risk that you will plateau in your goals. By changing the type of exercise you do every so often, you will re-stimulate your body for fat burning.
  • Exercise duration should be increased at three to six week intervals. Alternatively, you may prefer to elevate the intensity of your exercise level.
  • If you start with 25 minutes of aerobic exercise (best goal to commence  burning fat), then you should perform up to 40 minutes of cardiovascular exercise within six weeks thereafter.
  • If you start with a 30 minute circuit weight training program, then you should increase to 40 minutes, increase weights (for building) or increase the number of times you repeat each exercise (for strength endurance).
  • Don’t forget the power of walking. Walking is an aerobic fat burning activity. Consider a daily walk on sidewalks, shopping malls, golf courses, or school playing fields.
  • You may wish to engage in the services of a personal trainer to help set expectations for your exercise routine.

Support is offered for diet and nutrition, personal training for exercise, and psychological counseling. These groups help provide motivation for continued weight loss and weight maintenance. There are individual counseling and support groups available for people interested in weight loss. Weight loss counseling comes in many forms.

  • There is nutritional counseling that focuses on the right food portions, caloric intake and healthy food choices.
  • There’s physical activity counseling that involves both exercise routines and physical lifestyle habits.
  • There’s mental health counseling to help contend with the emotional aspects of weight loss.

Support is required for those interested in massive weight loss which assists in allowing you to be accountable for your weight loss. In fact, counseling is a life long obligation for people interested in massive weight loss and following obesity.  Life long support is critical for people who have had weight loss surgery because nutritional deficiencies may occur over time without prevention. People who have weight loss surgery  are monitored for vitamin and nutritional deficiencies, anemia, bone disease, liver and thyroid dysfunction. People that have lost excessive weight may also consult with a plastic surgeon to improve the appearance of saggy skin, loose muscles and fatty tissue. A select number of plastic surgeons are skilled in the body lift procedure to correct this type of appearance. When this surgery is performed, people that have lost massive weight often experience a transformation following the procedure. However, these people should still undergo continued counseling to maintain weight loss. And remember when all else fails, weight loss surgery is a tried and true solution to return to a normal life following obesity. See Weight Loss Surgery Q and A’s.

There are many lifelong benefits associated with weight loss and weight management.  When it comes to weight management, there are lifestyle changes that must occur for a lifetime.  And counseling and/or personal trainers helps to keep track with the fine points. Maintaining the benefit of weight loss does require work. Yet, the positive impact on life from maintaining proper weight makes the lifestyle changes a small price to pay for the inconvenience.

It is important to recognize that all information contained on this website cannot be considered to be specific medical diagnosis, medical treatment, or medical advice. As always, you should consult with a physician regarding any medical condition.
Your Health Access disclaims any liability for the decisions you make based on this information.