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Find the weight-loss plan that works for you You’ve tried different diets — and have even been exercising regularly — but those extra pounds won’t budge. Don’t give up. It may be that you haven’t yet found the weight-loss strategies that work for you. “Everything works for some people, but no treatment is equally effective for everyone,” says Dr. Lee Kaplan, director of the Obesity, Metabolism and Nutrition Institute at Massachusetts General Hospital. “No method is fundamentally better than any other. The key is finding out which therapy is best for you, and that takes trial and error,” he says. There are many ways to approach weight loss. Of course, diet and exercise should be first. There is no shortage of diets to try: low-calorie, low-carb, fill-up-first-with-bulky-foods, and weight-loss plans with prepackaged foods. Beyond diet, exercise helps burn calories, and getting more sleep and lowering your stress level with biofeedback or meditation may be helpful. If you are easily discouraged, studies suggest that a support program may increase your chance of success. Options include phone, Internet, or group support, and in-person coaching. For some people, hunger-suppressing medications or weight-loss surgery can help them lose a significant amount of weight and keep it off. Even if you don’t reach your ideal weight-loss goal, you want to succeed in living a heart-healthy lifestyle. And that means being physically active, even if you don’t shed a pound or lose an inch. “Everyone should exercise regularly, not necessarily to lose weight, but because it’s good for the heart, regardless of your weight,” says Dr. Kaplan. “A diet low in saturated fat and high in omega-3 fatty acids and with limited salt intake can substantially reduce cardiovascular risk. However, no single facet of this diet will reliably cause weight loss,” he adds. When you are trying to lose weight, Dr. Kaplan advises you to take it one step at a time. “Try what feels good, don’t despair, and don’t give up. Until we get better at understanding who has what kind of obesity, it’s just a matter of finding what works best for you,” he says. To learn more about weight loss, buy Healthy Solutions to Lose Weight and Keep it Off, a Special Health Report from Harvard Medical School.
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| News and Views from the Harvard Health Blog Straight talk needed to define health care at the end of life Birth, childhood, adulthood, and death span the book of life. Unfortunately, many people tend to avoid thinking or talking about how they want the final chapter to read. For the seriously ill or elderly — and even those who aren't — not expressing wishes and desires about health care at the end of life can cause major problems. Read more. | ||||||||||||||||||
| 3 simple steps toward weight loss Do you dream of being the same size you were in high school or when you got married. That will take work if it means losing a lot of weight? Don’t rush. Setting small, realistic goals will get the scale moving in the right direction. Start by trying to lose 5% to 10% of your weight, and give yourself plenty of time and some flexibility to reach that goal. Keep in mind that it takes most people about six months to achieve that degree of weight loss. Set small, specific goals Rather than say “I should eat less at dinner and exercise more,” set specific and short-term (that is, daily or weekly) goals. For example:
Make breakfast work for you Look for breakfast cereals that provide at least 6 grams of fiber per serving, and also make sure your choice is low in sugar (less than 10 grams per serving). Add nonfat milk and bananas, berries, or apple slices to create a tasty meal. You needn’t limit your morning menu to high-fiber cereals, but wise choices are important. Stick to whole-grain or pumpernickel breads for toast; opt for trans-fat-free soft margarines or cholesterol-lowering spreads that contain plant stanols. Eat more slowly and savor your food. Practice eating slowly by putting down your utensil or sipping water, coffee, or tea between bites. Ideally, you should spend at least 20 minutes for each meal, but that may be more realistic during your midday or evening meal; choose one to get started. Set a timer to check yourself. Choose the habit that seems most reasonable for you and try to stick with it for a week or so. Once you find that habit becomes routine, add another, and then another. For more simple steps to get trim and stay trim, buy Healthy Solutions to Lose Weight and Keep it Off, a Special Health Report from Harvard Medical School.
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Copyright © 2013 by Harvard University. * Please note, we do not provide responses to personal medical concerns, nor can we supply related medical information other than what is available in our print products or website. For specific, personalized medical advice we encourage you to contact your physician. |
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