Weight Loss (cont.)
Melissa Conrad Stöppler, MD
Melissa Conrad Stöppler, MD, is a U.S. board-certified Anatomic Pathologist with subspecialty training in the fields of Experimental and Molecular Pathology. Dr. Stöppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology.
William C. Shiel Jr., MD, FACP, FACR
Dr. Shiel received a Bachelor of Science degree with honors from the University of Notre Dame. There he was involved in research in radiation biology and received the Huisking Scholarship. After graduating from St. Louis University School of Medicine, he completed his Internal Medicine residency and Rheumatology fellowship at the University of California, Irvine. He is board-certified in Internal Medicine and Rheumatology.
In this Article
- Introduction to weight loss
- How do you lose weight?
- How fast should you expect to lose weight?
- The no-diet approach to weight control
- An example of a successful no-diet weight loss program
- What about special diet plans (fad diets and popular diets)?
- When should weight-loss medications or surgery be used?
- Why is weight loss important?
- 7 tips for successful weight loss
- Belly (Abdominal) Fat FAQs
Why is weight loss important?
Maintenance of a healthy body weight is important for maintaining both physical and emotional well-being and preventing disease. Excess weight and obesity have been associated with an increased risk for numerous medical conditions, including
- heart disease,
- high blood pressure,
- some types of cancers,
- sleep apnea,
- elevated blood cholesterol levels.
It should be noted that reduction in weight for those who are overweight can make a major impact on the conditions listed above. Many overweight people also report improved mood, increased in self-esteem and motivation, and feeling healthier in general after they have lost weight.
7 tips for successful weight loss
- The desire to lose weight must come from the individual. If you're truly ambivalent about making changes in your lifestyle or are doing this to please someone else, you're likely to fail. When making changes, decide what's right for your lifestyle. Your best friend's diet and exercise plan may be completely wrong for your habits and interests. The key is to find a system that works for you.
- Don't blame yourself if you aren't perfect. If you once fail at your attempt to curtail your overeating, it doesn't mean you are a failure at weight control and that you should just give up. Accept that you made a poor choice, but don't let that poor choice influence the rest of your plan. The same holds true with exercise. Skipping a few workouts doesn't mean you can't get back on track. Weight control does not involve making perfect choices all the time; rather it's about attempting to make good choices more often than poor ones.
- Avoid surroundings where you know you're tempted to make poor food choices. Everyone has a time when we're most likely to overeat, whether it's the morning coffee break or after-work gathering with friends. Try to plan other activities or distractions for those times, or plan in advance how you're going to handle them and stick to it.
- Surround yourself with people who support your efforts. Even our good friends can knowingly or unknowingly sabotage weight-loss attempts. Spend time with those people who will not pressure you to make poor food choices.
- Decide on some nonfood rewards for yourself when you reach interim goals. For examples, at the end of the first week of healthy eating or after the first 5 pounds lost, buy yourself a new DVD, app, or book.
- Stock your pantry and refrigerator with healthy foods. Get rid of the high-calorie, low-nutrition snacks like chips and candy. But don't forget to have plenty of healthier options available as well, such as popcorn (hold the butter, try Parmesan cheese sprinkles), low-fat cheese and yogurt, fruit, instant cocoa without added sugar, sugar-free popsicles or puddings, or whatever appeals to you when you're hungry for a snack.
- Set small goals and focus on these rather than the "big picture." Decide where you want to be in a week or in a month, rather than focusing on the total amount of weight you'd like to lose.
Medically reviewed by Martin E. Zipser, MD; American Board of Surgery
"Obesity in adults: Overview of management"
"Obesity in adults: Dietary therapy"
"Obesity in adults: Role of physical activity and exercise"
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