What to Do If You’re Overweight

Elroy Mariano

Keeping a good weight will help you get the strength to play and work. Carrying extra weight can lead to serious health problems, including high blood pressure, heart disease, type 2 diabetes, and arthritis. This can make those things worse as well. If you carry extra weight and your health […]

Keeping a good weight will help you get the strength to play and work. Carrying extra weight can lead to serious health problems, including high blood pressure, heart disease, type 2 diabetes, and arthritis. This can make those things worse as well. If you carry extra weight and your health is affected, you can work with your doctor to make healthy changes.

Your health care professional will speak to you about your weight and lifestyle. They may then recommend you make changes to your eating and exercising habits. Start by making minor improvements in behavior, which you can monitor, and concentrate on those you can keep up.

Cutting calories can help you lose weight, but making healthy lifestyle changes and food choices you can stick to for the rest of your life is essential. So note that weight isn’t just about fitness. Many health challenges (e.g., high blood pressure) will get much better by doing things like making healthy food choices, even though you don’t lose weight.

Follow-up care is an integral part of your health and your protection. Make sure you go to all appointments and contact your physician or nurse support line if you have issues. Sometimes, understanding the test results and keeping a list of the drugs you’re taking is a smart idea.

Create Eating Plan: There are several ways to eat a balanced diet, where there is no need to remove any food. Don’t forget to:

  • Eat plenty of fruits and vegetables, whole grains, and protein products.
  • It will help you control your weight by paying attention to what you eat and drink!
  • Eat it gradually. Or do little else, such as watching television when you cook.
  • Beware of portion sizes. Place the food on a smaller platter.
  • Plan the meals. You’ll have less chance to find something that isn’t as safe.

Daily Workouts: This includes walking, biking, cycling, swimming, and dancing. You can feel better and have more strength with regular exercise. Try at least five days a week, for 60 or 90 minutes a day. There are many ways you can incorporate the activity into your life. You can:

  • Move to the supermarket or take a bike. Or walk with a friend, or have a dog walk.
  • Mow the grass, shovel snow, rake leaves, or do some gardening.
  • Instead of the elevator, use the stairs, at least for a few floors.

Change Your Thinking: The way you behave and what you do has something to do with your feelings. If you are trying to achieve a healthy weight, it can help to change how you think about certain things. Here are some suggestions:

  • Don’t equate to anyone. Healthy bodies come in every shape and scale.
  • Beware of how hungry or full you look. When feeding, be mindful of why you feed, and how much you consume.
  • Focus on improving your fitness, rather than dieting. In the long run, dieting seldom works.

Get the Medical or Social Help You Need

Although some people can alter their lifestyle and lose weight alone, many need additional help. A system of social support can help to further your progress and keep you on track. Decide which help better suits your needs — either a support group for weight-loss or one-on-one counseling. Many people suffering from severe obesity have depression. Speak to your doctor about the right option, because certain antidepressant drugs will increase weight. You can find help online as well, such as WeightWorld or check out Norskeanmeldelser.no, where you can find various reviews of groups ready to offer medical help.

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