When it comes to weight loss, you might think dramatic transformations are necessary for improved health. But research shows that even a modest reduction in weight can yield significant health benefits. These include improved cardiovascular health, reduced risk of diabetes, and joint pain relief.
“Achieving and maintaining this small level of weight loss doesn’t require extreme dieting or rigorous workouts. Rather, it involves adopting consistent, sustainable habits,” says Dr. Ben Duffy, an Obesity Medicine Specialist who leads the ThedaCare Weight Wellness Solutions program.
With 48% of people in Northeast Wisconsin having some form of obesity, ThedaCare physicians and clinicians say it’s crucial to help people find ways to maintain a healthy weight. The Weight Wellness Solutions program is designed to do just that.
Understanding Obesity
Obesity is a complex disease. 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,” Dr. Duffy says. “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. As a result, metabolism slows down. Thus, even if a person is eating less, they’re unable to lose weight.
Realizing 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.
Building Blocks
There’s no one path to sustaining weight loss. Some people may need to try more strategies than others. Some universals do apply, however. 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. Instead of focusing on extreme calorie restriction or fad diets, aim for a diet that is varied and full of whole foods.
- Lean in to (lean) protein: Incorporating sources like chicken, fish, or legumes can keep you feeling satisfied and help preserve muscle mass during weight loss.
- Focus on whole grains: Foods like brown rice, quinoa, and oats provide fiber. This helps you feel fuller longer and stabilizes blood sugar levels.
- Fill up on fruits and veggies: These foods are low in calories but packed with vitamins, minerals, and fiber.
- Avoid processed foods. Try to limit eating foods that come in packages and in wrappers. They tend to be high in empty calories and low in fiber.
- Eat mindfully: Mindful eating involves paying attention to hunger cues and eating slowly. This can make eating more enjoyable and help you more accurately realize when you’re full.
“And avoid drinking your calories,” Dr. Duffy says. “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.
- Cardiovascular exercise: Walking, cycling, swimming, and dancing are great ways to burn calories without straining the body.
- Strength training: Building lean muscle helps boost metabolism, which is vital for long-term weight maintenance.
- Incorporate movement throughout the day: Small changes, like taking the stairs or walking after meals, can add up over time.
Tracking Progress
Monitoring progress can help you notice patterns, identify pitfalls, and adjust your habits. Tools for monitoring can include food diaries, fitness trackers, measuring your waistline, and regular weight check-ins.
“Many people find that tracking their weight or body measurements keeps them motivated, accountable, and more committed to making adjustments when needed,” Dr. Duffy says.
Sleep Health
Getting sufficient sleep is a crucial component to maintaining a healthy weight.
“Poor sleep is one of the major contributors to increased appetite and poor metabolism in our society,” Dr. Duffy says. “Many of us suffer from chronic sleep deprivation. Our fast-paced lives and heavy technology use can fuel this.”
Aim to get between seven and eight hours of sleep per night. A healthy routine includes disconnecting from screens at least an hour before bed and going to sleep and arising at the same time each day, even on weekends.
Proven Weight Wellness Solutions
Sometimes, support and resources can make all the difference in maintaining weight loss.
The ThedaCare Weight Wellness Solutions program offers a personalized, evidence-based, and medically supervised approach for lasting results. A team will work with you to determine solutions based on your individual needs and circumstances.
Treatments and services may include:
- Lifestyle interventions: Health coaches, exercise physiologists, mental health specialists, and dietitians help you change eating habits, promote regular physical activity, and offer emotional support. Cognitive behavioral therapy can help with overcoming barriers to weight loss and sustaining changes long term.
- Medication management: For some people, weight loss medications can complement diet and exercise. These medications can help curb appetite or block fat absorption, providing a boost in weight management efforts.
- Surgical options: For certain individuals, weight loss surgery may be appropriate. These procedures can help people lose a significant amount of weight and keep it off when other methods have failed.
“It’s a full spectrum of treatment for this disease,” Dr. Duffy says. “Research shows people don’t want to try something new and fail once again. They 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.”
