Minimal weight loss reaps big rewards | clarionledger.com | The Clarion-Ledger: "Minimal weight loss reaps big rewards"
When it comes to losing weight, success is defined by each individual patient.
A large contributing factor is that a patient may not understand what a beneficial goal is for his individual situation. The most important fact I try to impress is minimal weight loss can have significant health benefits.
Weight loss as low as 10-15 percent of initial body weight can lead to a decrease in blood pressure, cholesterol and increased diabetic control. This can be seen in an individual going from 256 to 236 pounds.
After determining a goal, the next step is to formulate a plan. One important fact to understand is that how you eat is just as important as what you eat.
I inform patients to choose foods low in fat and calories, limit fried foods and desserts and eat more fruits and vegetables.
Patients inform me they go all day without eating at times, yet still gain weight. I explain that eating in this manner automatically sets them up for failure. The most effective way to lose weight is to have five small meals during a 24-hour period. An example would include a bagel in the morning, a sandwich for lunch and a low-calorie dinner. A small snack, which could be a piece of fruit or a cereal bar, should be consumed between meals. Eating in this manner increases one's metabolic rate, decreases overeating and fat storage and leads to overall weight loss.
I also explain the 500-calorie-a day rule. One pound of body weight is 3,500 calories. If a patient cuts the calorie consumption daily by 500 calories, that individual will theoretically lose 1 pound a week and four pounds a month.
One slice of toast is 60-80 calories. A 12-ounce soft drink averages 145 calories. A cookie can run from 30 to 100 calories. I suggest patients read the packaging labels on foods to know the calories and try to make eliminations. A person can have half of a sandwich, water instead of soft drink, and no cookies or chips.
This type of dietary modification with meals would exceed 500 calories a day easily.
Daily exercise is important as well and doing something is better than doing nothing.
A brisk walk in the mornings is always a good start. Avoid injuries by easing into a new routine.
With these exercise and dietary modifications, we can achieve better health.
Dr. Timothy Quinn is a Jackson-area family practitioner.
