- Tracking progress is vital in staying motivated and reaching goals, tracking calorie intake, weight changes, physical activities, and health metrics.
- Professional help is available through medical weight management and bariatric surgery for those with severe obesity who have not succeeded with other methods.
- Finding support from professionals such as dietitians, nutritionists, and friends or family can provide an invaluable source of encouragement throughout the journey.
- Making lifestyle changes will benefit long-term health, but doing it slowly and steadily with patience is critical in achieving success on the weight loss journey.
Being obese is associated with various adverse health consequences, from physical to mental. Physically, obesity may increase a person’s risk for chronic diseases like heart disease, stroke, diabetes, and some cancers. It can also lead to problems such as joint pain, impaired mobility and balance, gallbladder disease, and sleep apnea. According to the Centers for Disease Control and Prevention (CDC), severe obesity has been linked to an increased risk of developing 13 different types of cancer.
Unfortunately, statistics on obesity in the United States remain high: in 2020, approximately 42% of adults were considered obese, while 32% were considered overweight but not obese. In addition, over 18.5% of children between the ages of 2-19 were considered overweight or obese in 2019-2020, according to the CDC’s National Health Examination Survey (NHANES). These numbers reveal that a large portion of the population is at risk for chronic physical and mental health issues associated with excess weight, highlighting the need for preventive health strategies targeting this growing problem.
Weight problems should be addressed immediately, making it necessary for people to undergo a weight loss journey. While it is possible to lose weight without help, having a comprehensive plan can make the process much easier. Here are some tips that can help you get started on your weight loss journey:
Track Your Goals
It is necessary to say that the weight loss journey is not easy and requires patience and determination. One of the best ways to stay motivated on your trip is to track your progress and consistently adjust your goals. Tracking helps you measure the results of the diet changes and physical activities you have taken so far, making it easier to set realistic goals that can be achieved in a reasonable time frame.
Here are a few elements to track on your way to your weight loss goals:
A calorie deficit will help you lose weight, so tracking your calorie intake will help ensure that you are eating enough for your body’s needs without exceeding the recommended daily allowance.
Of course, weight loss is the end goal, so it is also essential to track this progress. Weighing yourself regularly and tracking your measurements can help you stay on your journey.
Regular exercise is essential in any weight loss journey, so track the type and amount of physical activity you do each week. This will also help ensure you get enough physical activity for your body’s needs.
In addition to weight, track other health metrics such as blood pressure and cholesterol levels. This will help you assess your lifestyle changes’ effectiveness in improving overall health.
Find Weight Loss Support
When going on a weight loss journey, it is essential to remember that you are not alone. Finding support can be incredibly helpful in keeping you focused and motivated as you make lifestyle changes. Having someone to lean on or connect with as you work towards your goals can make the process easier and provide an invaluable source of encouragement.
Trained professionals, such as nutritionists or dietitians, can provide guidance and advice tailored specifically to your needs. They can help create meal plans and develop strategies for incorporating physical activity into your life. Access to this expertise can make all the difference in achieving lasting success on your weight loss journey.
In addition to medical professionals, having friends or family members willing to support you throughout your journey is invaluable. They can provide emotional support by listening when things get tough and helping keep you accountable when temptations arise. Finding a workout buddy or group is another excellent way to stay motivated; having someone alongside you makes it easier to remain dedicated even when progress seems slow.
Consider Professional Help
Sometimes, weight loss can be challenging to achieve on one’s own. In cases where the weight loss journey is proving more difficult than expected, it may be beneficial to seek professional help. Weight loss programs, such as medical weight management or bariatric surgery, can provide guidance and assistance in achieving a healthy lifestyle.
Medical weight management includes comprehensive nutrition counseling, behavior modifications, and medication for those who need additional support. Bariatric surgery is another option for those with severe obesity who have not succeeded through other methods. This type of procedure reduces the size of the stomach and helps decrease caloric intake to promote weight loss. Medical weight loss surgery requires careful consideration and should only be undertaken when all other methods have failed.
Regardless of your path, always remember that losing weight is not a race; it’s a marathon. It takes time and discipline to achieve your goals, but with determination and support, you can get there. Good luck on your weight loss journey!