Embarking on a weight loss journey can be a difficult and sometimes daunting experience. There are many factors that can affect a person’s weight management, such as medical conditions, certain medicines, stress, age, genes, hormones, and environment.
However, maintaining a lifestyle that consists of a good nutritional diet, regular physical activity, stress management, and proper sleep can support a healthy weight. Additionally, people who lose weight gradually, which is about one to two pounds a week, are more likely to keep the weight off than those who lose weight more quickly.
If a person is not at a healthy weight, moderate weight loss can help improve their cholesterol, blood pressure, and blood sugar levels. Just a 5% to 10% reduction of their current weight may lower their risk for some chronic diseases, such as heart disease, prediabetes, and type 2 diabetes. Other benefits of moderate weight loss include:
- More energy
- Better mobility
- A boost in self-confidence
- Improved fitness
Starting a weight loss journey can be challenging. However, having and following a plan can help make the journey easier. Here are five steps that can help guide you to a healthier weight:
- Consider the reasons why you want to lose weight. Writing down your reasons and posting them where you can see them can help remind you why you are making this change and keep you focused on your weight loss goals
- Keep track of where you are as you begin your weight loss journey. You can keep a journal of your nutrition to help you keep track of what you eat and drink in a day. Make note of your physical activity by including the time of day you exercised, what activities you did, and for how long. Maintain a chart of your sleep schedule, including what time you went to sleep and woke up, and the number of hours you slept. Monitor your stress levels and the healthy ways you are reducing your stress. You can also track how you felt during your meals, when you exercise, and any lifestyle challenges that have affected your progress
- Set specific and realistic goals. Creating short-term goals with rewards can help prevent you from feeling frustrated when there is a setback. When setting short-term goals, focus on two or three goals at a time
- Find a good support system. Surround yourself with family or friends who are supportive of your weight loss goals. If they have similar goals, they may share resources that have helped them on their weight loss journey
- Stay up to date with your progress throughout your weight loss journey. Regularly evaluate your progress by revisiting the goals you set. Determine what has been working well and what hasn’t been, and use this information to make any changes to your goals and weight loss plan. If you are consistently meeting a particular goal, you can reward yourself for achieving your goals. It is important to recognize and be proud of your progress as you meet your goals. Rewarding yourself helps to keep you motivated and on the right path
Please note that before you start your weight loss journey, speak with your healthcare provider so you can decide whether or not it’s a good time to set a weight loss goal.
And if you do go on a weight loss journey, don’t get discouraged if you aren’t losing weight as quickly as you had hoped. Remember that sustainable weight loss takes time.
For more information about the Bariatric Surgery Services at Flushing Hospital or procedures performed by our doctors, please call 718-408-6977 or 718-670-8908.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.