Lifestyle modifications essential for weight loss
in
Quinn
Losing weight is an objective that many patients want to achieve. This becomes the most common New Year's resolution. Many patients ask for a specific diet provided in the form of a list of when and what to eat. I explain that successful weight loss is not only what you eat, but it is also important to learn how to eat.
The most effective healthy long-term weight loss strategy includes lifestyle changes. These lifestyle changes include diet and exercise. The basic concept is to take in fewer calories than you put out. This can be achieved by eating less, and exercising more.
In regards to the exercise component, you should start out moderately. This can include a brisk walk every other day for 10 to 15 minutes. You can increase the pace and distance at a comfort level that you are able to tolerate without any significant discomfort.
An example of a bad scenario is an individual who starts out an exercise program at a level too intense for that individual. This can cause an injury or result in the individual losing motivation and not continuing the exercise program. It is also important to consult your physician before starting an exercise program.
In regard to the dietary component, weight loss can be accomplished by decreasing the amount of calories consumed daily. This can be done by making small modifications in your daily consumption of calories.
One pound of fat is equivalent to 3,500 calories. There are seven days in a week.
According to these facts, you could theoretically lose one pound of weight weekly by cutting your calorie consumption by 500 calories daily (example: 500 calories times seven days in a week equals 3,500 calories which is equal to one pound of fat).
By following this equation, you could lose four pounds a month (which is four weeks), and 48 pounds a year (12 months a year times the four pounds a month).
The 500 calories easily can be accomplished by not having the fries and soda at the burger restaurant, and just eating the baked chicken sandwich with water. This would cut your calories during lunch by 600 to 800. More examples would include not having the cookies (200 to 400 calories), not having the dinner roll (200 calories) and just looking at the calorie content of the foods and snacks you consume daily.
You can be successful by making conscious smart decisions.
Dr. Timothy Quinn is a Jackson-area family practitioner. Visit his Web site at www.quinnhealthcare.familydoctors.net.
