"Most physicians and, I believe many of our patients, find the challenges of dealing with obesity overwhelming. Sadly, approximately 127 million adults in the US are overweight. Of those, 60 million are obese, and 9 million are severely obese. As the entire population of the US is just under 300 million, over half of all Americans weigh too much! When looking at the adult population over 20, the figures are even more disconcerting with just under 65% overweight or obese.
One common response is to go on a "diet." For most people, this implies an attempt to abruptly change one's eating habits and/or exercise patterns, often all at once and at great expense. Americans spend more than $33 billion annually on weight loss products (books, programs, pills, etc.).
The sad fact is that while some of these may yield impressive results in the near term, virtually all of the people who experience that first flush of success gain back all of the weight they lost within one year. Maintaining the needed discipline is just too hard for most people. In addition to the frustration that failure can bring is the accumulation of all of the weight loss stuff that you bought. They seem to end up in the trash or some dark corner in the cupboard. The equipment is stored only to emerge again at some future yard sale.
While I understand the desire for people to want to quickly lose weight, the reality is that just doesn't make sense. There is not one obese person in the world who went to bed one night thin and svelte and awoke the next morning to find themselves grossly overweight. If we didn't put the weight on overnight, why do we think that we can lose it that fast? Besides being unrealistic, it is also unhealthy and creates a cycle of failed attempts that result in profound discouragement.
My hope is that people would focus on the development of a healthy lifestyle as opposed to losing weight. If getting healthier is what you really want, you will lose weight as a byproduct. This means making small and sustainable changes that you can weave into your daily routine over time. It also is an opportunity to create a pattern of small and sustainable successes that build confidence through progress instead of undermining it.
I will list just a few things that you can do that will make a difference. Pick just one, and to start with, pick the one that will be the easiest for you.
1. Make an appointment to see your doctor for a brief physical exam to look for high blood pressure, diabetes, and elevated cholesterol as well as to get an accurate baseline weight and some initial counseling.
2. Have a healthy breakfast every day. People who skip breakfast often snack throughout the morning and are likely to eat a much larger lunch, thereby actually increasing their calorie intake.
3. Look carefully at the beverages you drink. Many people wrongly think that fruit juices are a useful when trying to lose weight, when in fact they are sources of extra calories. The same is true for sweetened ice teas and some "athletic" drinks. Water or diet sodas are preferable.
4. "Sneak in" some exercise. Stairs instead of the elevator, a daily walk after a meal or parking further from the door are all easy ways to begin.5. Moderate your alcohol intake. One glass of wine or one bottle of beer per day is more than enough.
6. Slow down your eating - you will develop a sense of fullness that can reduce the amount that you eat.
In addition, weigh yourself no more than once per week and always at the same time. Don't get upset with yourself if you fail once in awhile - just keep going!! There are many more first steps out there - check out the website of the American Obesity Association for other ideas and strategies."
I emphasized the words in bold and did the strikeout.
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