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Lifestyle Modifications For Weight Loss

February 9, 2021

Overweight or obesity is one among the most prevalent health problems worldwide. It is a lifestyle disorder and can be corrected mostly by lifestyle changes. Losing weight and maintaining a healthy body weight requires long-term commitment. Unfortunately, there is no ‘quick fix’ solution that is effective for overweight or obese individuals; you must work towards changing your lifestyle. Lifestyle modification involves altering long-term habits, typically eating habits or physical activity, and maintaining the new behavior lifelong. However, for extremely obese people (BMI ≥ 40 or with a BMI ≥ 35 plus comorbid conditions) lifestyle changes alone may not lead to sufficient weight loss. In such cases, weight loss medications or bariatric surgery may be recommended to further aid weight loss.

Lifestyle modifications

Lifestyle modifications aim to reduce the hardship of obesity and the associated conditions. It focuses on cutting down the energy intake and increasing physical activity through various measures. The following approaches to lifestyle modifications are realistic towards weight loss and fitness goals.

Dietary modifications

A healthy diet helps to lose excess weight and reduce the risks due to obesity. Weight loss occurs only when energy expenditure is more than our calorie intake. A variety of diets have been proposed to treat obesity. Though many of such diets have proven successful, some diets fail to achieve long term outcomes. The optimal weight loss diet should focus on substituting unhealthy foods that are high in calories and low in nutrients, with the healthy ones.

Healthy choices may include a variety of foods, such as vegetables, fruits, low-fat dairy products, lean meats, protein rich foods, and whole grains. The diet should also emphasize on limiting or avoiding foods that are high in calories and low in nutrients like refined carbohydrates, processed meats, and foods high in sodium and trans-fat, and highly processed or fried foods.

Diet tips for healthy weight loss:

  • Avoid crash or fad diets. Try to choose diets that are medically proven or those diets which are developed by authentic weight loss services.
  • Always practice mindful eating. Rushing through meals may lead you to consume more quantity, too quickly.
  • Control portion sizes. Using smaller plates and bowls will make your plate look full even with small quantity of food, and thus reduce the amount of food you consume.
  • Eat only when you are hungry. Frequently eating more food than you need may slow down weight loss.
  • Stay hydrated. Drinking plenty of water helps you feel full and avoid overeating.
  • Follow a regular meal pattern. The timing of food intake is important for weight regulation. Eating at the right time helps the body to follow the circadian rhythm and thus promotes weight loss.

Physical activity

Engaging is some form of exercise is as important as cutting calories for weight loss. Regular exercise also improves obesity-related health conditions like diabetes, high blood pressure, and high cholesterol.

Physical activities promote weight loss by:

  • burning extra calories
  • maintaining the muscle tone
  • increasing the metabolic rate
  • improving blood circulation

It is recommended to gradually increase the amount of exercise day by day so that you can build your strength and endurance over time. You can start with low-impact exercises like walking, cycling, dancing or yoga that burn calories without putting much stress on your body.   Overtime, you can switch to vigorous exercises like swimming laps, aerobics, jumping ropes, running, playing sports like football, basketball, etc.

Tips to include any physical activity from in your daily routine:

  • Start small and progress later. Start slowly, then gradually increase the intensity of your workouts so that you can continue your routine, till exercising becomes a habit.
  • Plan your workout schedule. Make exercise a priority and a planned activity of the day.
  • Make it pleasurable. Choose activities that you enjoy as you will be more likely to work harder and stick to your routine.
  • Be accountable. Never skip a day, as it will make your habit formation harder. Try to identify and resolve the obstacle and push yourselves out of your comfort zone.
  • Find a friend to exercise with. Make sure they’re as committed as you are. Your friend and you can have the same schedule.
  • Set realistic goals. Start with smaller and achievable monthly goals. This will motivate you to keep going once you attain the smaller goals.

Behavioral therapy

Behavioral weight-loss interventions are considered the most effective treatments for obesity. This is usually performed by a psychologist who analyses your eating patterns, physical activity, thinking habits, etc. The therapy focuses on the changing the way you think or act according to the circumstances that surround you. In addition, the behavioral therapy boosts your confidence to set more ambitious goals. Cognitive behavioral therapy (CBT) is one such type of psychological therapy that is often recommended to treat many problems, ranging from anxiety disorder to weight loss. CBT for weight loss targets poor habits that lead to obesity and fixes it by these following steps: Developing pre-dieting skills, getting one to follow good eating habits, dealing with hunger and cravings, and tracking diets Tracking and regularizing eating habits Increasing the level of physical activities Setting specific and achievable goals Identifying and addressing problems associated diet and exercise Receiving necessary feedback about one’s diet or exercise routine. Changing the concept of weight loss from better appearance to better health. In addition to the above steps, behavioral therapy may also include stress management, relapse prevention, counseling, and techniques such as hypnosis and psychotherapy.

Other lifestyle changes

Adopting a healthier lifestyle is not about diet and exercise.  Lifestyle modifications also promote mental health and psychological well-being. You should learn to manage stress, depression, frustration etc, as these emotions can trigger unhealthy eating behaviors. It is also important to limit or stop alcohol consumption and smoking habits. Alcohol and tobacco abuse can dramatically alter the diet and lead to irregular eating patterns and poor nutrition. In order to achieve a healthy lifestyle, try to engage with activities that you can enjoy. Try to spend time with your family and friends. Lifestyle changes along with a positive attitude and sustained efforts are required to achieve your goals.

References :

  1. Lifestyle Modifications for Obesity. https://nyulangone.org/conditions/obesity-in-adults/treatments/lifestyle-modifications-for-obesity. Accessed on: 13-05-2020.
  2. Lifestyle Modification for Obesity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313649/. Accessed on: 13-05-2020.
  3. A Cognitive-Behavioral Therapy Solution for Losing Weight. https://www.psychotherapynetworker.org/blog/details/615/a-cognitive-behavioral-therapy-solution-for-losing . Accessed on: 13-05-2020.
  4. New Directions in Behavioral Weight-Loss Programs. http://journal.diabetes.org/diabetesspectrum/00v13n3/pg142.htm. Accessed on: 13-05-2020.
  5. Weight management through lifestyle modification. https://doi.org/10.1093/ajcn/80.2.257. Accessed on: 13-05-2020.
  6. Weight-Loss and Maintenance Strategies. https://www.ncbi.nlm.nih.gov/books/NBK221839/. Accessed on: 13-05-2020.
  7. An “ecological” approach to the obesity pandemic. https://www.bmj.com/rapid-response/2011/10/29/lifestyle-modification-and-obesity. Accessed on: 13-05-2020.

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