By Jackie Dahlberg
Contributing Writer
Almost half of all Americans are overweight and one-third are considered obese, which means having a body mass index greater than 30. While the cause of obesity is multi-faceted, the treatment boils down to our nutrition, how much we move and the behaviors that effect these two matters.
Unfortunately there are no pills, powders or five-minute fixes for obesity.
The journey toward achieving a healthy body weight is a marathon, not a sprint, and the majority of that effort should be focused on improving your nutrition habits. Regular exercise is essential for good health and will help you maintain a healthy body weight, but exercise alone will not lead to significant and long-lasting weight loss in lieu of a healthy diet.
If your goal is to lose weight, you should work to develop a healthy eating plan that you can stick with for a lifetime.
Here are a few tips that can get you started:
• Eat Breakfast: About 78 percent of individuals who are successful with weight loss eat breakfast every day, according to the National Weight Control Registry. It keeps you from getting too hungry and overeating later in the day. For extra staying power, include protein and fiber rich foods with your breakfast.
• Drink Water: Not only does staying hydrated help your body's metabolism to function at its best, it also helps control appetite. Water is calorie-free, sugar-free, and if you get it from the tap, it's free!
• Fill up on low energy-density foods: Fruits and vegetables are high in fiber and water to help fill you up, give you an abundance of vitamins and minerals, and they are low in calories. Keep your house stocked with healthy choices; if you have good things surrounding you, it's easier to make good choices.
• Journal your food intake each day: There are many food/activity tracking Apps or websites to try or just a note pad works, too. Writing down everything you eat and counting calories keeps you accountable and makes you think each time you are about to grab a bite.
• Monitor your progress: Weigh yourself daily, or at least weekly, at the same time to monitor changes in weight, so you can make corrections to your diet before it gets out of hand.
Changing the way you eat can be life-changing, but also requires a lot of effort. Find support from family, friends or health professionals and community groups.
Always remember it's not just about the number on the scale, obesity is a disease that effects every aspect of your well-being. Even a 5-percent reduction in weight can markedly reduce overall health risks. Be consistent — it's in the small changes that you will have the greatest success.
Jackie Dahlberg is a dietitian at Springfield Weight Management Solutions of the Springfield Regional Medical Group.
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