ThedaCare has some advice for those planning to shed some weight – make small reductions the first goal.
“Modest weight loss is a great initial goal,” said Dr. Ben Duffy, an Obesity Medicine Specialist who leads the ThedaCare Weight Wellness Solutions program. “Just a modest reduction in weight can yield significant health benefits, including improved cardiovascular health, reduced risk of diabetes, and joint pain relief.”
There’s research supporting that, he said.
“Achieving and maintaining this small level of weight loss doesn’t require extreme dieting or rigorous workouts,” he said. “It involves simply adopting consistent, sustainable habits.”
With almost half of people in central and northeastern Wisconsin having some form of obesity, it’s crucial to help people find ways to maintain a healthy weight, Dr. Duffy said. The Weight Wellness Solutions program is designed to do just that.
Understanding Obesity
Obesity is a complex disease, not a choice, Dr. Duffy said. A narrative persists that losing weight just takes eating less, exercising more, and willpower. It’s not that simple.
“Research shows that there are hormonal changes in a person who is obese,” he said. “In some people who diet and decrease calories, their hormones of hunger and metabolism start to look similar to a person who is of normal weight and malnourished.”
That results in people trying to fight the natural response in their body to eat, he said. As a result, metabolism slows. Thus, even if a person is eating less, they’re unable to lose weight.
The Health Benefits
Studies consistently show that small reductions in body weight can significantly decrease the risk of chronic diseases. Small is defined as a 5% to 10% reduction in body weight. For a 200-pound person, that would be weight loss of 10 to 20 pounds.
Outcomes can include improvements in:
- Blood sugar control: A modest amount of weight loss helps the body use insulin more efficiently. This can prevent or delay the onset of type 2 diabetes.
- Blood pressure: Weight loss lessens heart strain, which can lower both systolic and diastolic blood pressure. This reduces the risk of heart disease and stroke.
- Cholesterol levels: Reducing body fat can improve the balance of LDL (bad) cholesterol and HDL (good) cholesterol, helping to reduce plaque buildup in arteries.
- Joint pain: Weight loss can reduce stress on joints, helping to alleviate pain from conditions like arthritis.
- Mental health: Losing weight can improve mood and self-esteem, and reduce symptoms of anxiety and depression.
There’s no one path to weight loss. Some people may need to try more strategies than others. Some universals do apply, Dr. Duffy said.
Anyone striving to maintain weight loss should focus on the fundamentals of weight management: healthy eating, regular exercise, ongoing self-monitoring, and adequate sleep.
Healthy Eating
A balanced, nutrient- and fiber-rich diet is key to weight loss, Dr. Duffy said. Instead of focusing on calorie restriction or fad diets, aim for a diet that is varied and full of whole foods.
- Eat lean protein: Incorporating sources like chicken, fish, or legumes can help keep a person feeling satisfied and help preserve muscle mass during weight loss.
- Focus on whole grains: Foods like brown rice, quinoa, and oats provide fiber.
- Fill up on fruits and veggies: These foods are low in calories but packed with vitamins, minerals, and fiber.
- Avoid processed foods. Limit eating foods that come in packages and in wrappers.
- Eat mindfully: Mindful eating involves paying attention to hunger cues and eating slowly. This can make eating more enjoyable and help a person more accurately realize when they’re full.
“And avoid drinking your calories,” Dr. Duffy said. “Consuming sugar-sweetened beverages may slow down your metabolism, increasing your risk of weight gain. Eating whole foods helps to metabolize foods better and leads to better overall health.”
Exercise
Physical activity doesn’t have to be intense to be effective. Experts recommend getting at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training twice a week.
Tracking Progress
Monitoring progress can help you notice patterns, identify pitfalls, and adjust your habits.
Sleep Health
Getting sufficient sleep is a crucial component to maintaining a healthy weight. Aim to get between seven and eight hours of sleep per night.
“Poor sleep is one of the major contributors to increased appetite and poor metabolism in our society,” Dr. Duffy said. “Many of us suffer from chronic sleep deprivation. Our fast-paced lives and heavy technology use can fuel this.”
Dr. Duffy encourages anyone trying to lose weight – particularly a modest amount of weight – to keep at it, and stay positive while doing so.
“Research shows people don’t want to try something new and fail once again,” he said. “People want to be inspired and optimistic and have some hope. Starting with a small amount of weight loss sets you up for long-term success.”
Obesity is a treatable condition, Dr. Duffy said. He encourages those needing help with their weight loss journey to start with their primary care physician, contact the Bariatrics team at ThedaCare for weight loss solutions, or call 920-720-7211.
