However, it is important that an obese individual should seek proper advice from medical doctor or professional health personnel on how to lose weight, especially when he or she already has some medical disorders.
Diet, exercise, and behavioral therapy are the three essential elements for any treatment of obesity. These are the advices given by a senior consultant endocrinologist.
Skipping any of the three main meals should not be taken as a weight control method. Instead, patients should follow dietitian’s advice to take the most appropriate diet with adequate size without needing snacks between meals to lose weight. Patients should also learn how to read food labels and glycaemic index of foods.
Exercise burns calories. Exercising at the right intensity and duration can burn fats almost exclusively at the so-called “Fat-Burn Zone", when patient’s target heart rate is at 60 to 70 percent of the maximum heart rate (MHR) calculated based on the patient’s age. For example, a 30 year-old patient’s target heart rate is equal to 114 beats per minute (calculated from the formula: (220 minus 30) x 60%). He needs to exercise at least 3 times a week to be effective.
Behavioral modification plays an important role if patient wants to achieve long-term weight loss. Behavioral therapy can help change key attitudes, motivate self-change while maintaining self-esteem, manage stress and depression, etc.
Besides the three ways mentioned above, slimming medications can be a useful adjunct. They must, however, never be used alone. With medical supervision, slimming medications can sometimes achieve excellent results in weight reduction and weight maintenance. These can only be used for patients with BMI of 30 kg/m2 and above, and those with BMI of 27 kg/m2 and above with concomitant medical problems that include diabetes, stroke, hypertension, and heart disease. The medications should not be prescribed to patients below the age of 18 and women who are pregnant or breastfeeding.
Surgery is another alternative for those morbidly obese (BMI 40 kg/m2 and above) or those with BMI of 35 to 39.9 kg/m2 with severe medical problems. This should be taken as the last resort when all the above means have been used for more than 6 months and failed to achieve any significant weight loss. Gastric bypass, gastric placation, and gastric banding are some of the usual surgical procedures.
Prevention is better than cure. So, the best approach is not to become overweight. Having a healthy lifestyle and regular physical activity will make one more likely to achieve and maintain a healthy weight.
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How To Manage Weight
Successful weight management goes beyond simply what a person eats. It all comes down to their thoughts and feelings. By focusing on positive thoughts and emotions, a person can attract the way they would like to be. The following tools can be used to make positive changes, such as weight management: Affirmations, gratitude journal, positive suggestions and a vision board.
An affirmation is a statement of how a person wants to be. The statement is made in the present tense. It could be: ?I am happy, healthy, and at my ideal weight?. The affirmation can be written down and placed where they would see it often (as a reminder). The affirmation tool works, because a person becomes however they believe themselves to be.
A gratitude journal is written in each day, or whenever someone would like to improve their emotional state. The purpose of the journal (which can simply be a piece of paper) is to write down things that the person is grateful for. Doing this helps them to focus on the positive things in their life, which in turn makes them feel better. And feeling good helps them to attract what they want out of life, including their ideal weight.
Positive suggestions are positive thoughts that boost self-esteem, and help an individual to achieve their goals, such as weight management. The suggestions can be given by a certified hypnotherapist, either through a CD or in person. They are usually used when a person is relaxed, and with guided imagery. The result is that the person's subconscious mind is reached, which can motivate them to make the changes they wish to make more quickly. Suggestions are often used successfully for weight management.
A vision board can be a cork board, or any area where a person can pin, glue or tape pictures or words to it. Those pictures or words should be about whatever goals that person wishes to attain. In the case of weight management, it may be a photo of themselves at their ideal weight, or any image or words that they can look at as a reminder of their goal of health and fitness.
All of these tools are great ways to help an individual to positively change their thoughts and feelings. In doing so they can change their perception of themselves, and ultimately achieve and maintain their ideal weight.
Both Ng Peng Hock & Kathy Balland, Cht are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Ng Peng Hock has sinced written about articles on various topics from Health, Heart Conditions and Health. Feel free to use this article on your website or ezine as long as the following information about author/website is included. Heart Disease Prevention - 8 Simple Ways You Can Do Immediately, Go to:. Ng Peng Hock's top article generates over 135000 views. Bookmark Ng Peng Hock to your Favourites.
Kathy Balland, Cht has sinced written about articles on various topics from Heart Conditions, Hypnotherapy. Kathy Balland is a certified hypnotherapist and a transformational life coach. Her weight management CD ?Drive Your Weight Down?, Weight Management While You Drive is available on her website:. Kathy Balland, Cht's top article generates over 1300 views. Bookmark Kathy Balland, Cht to your Favourites.
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