Managing Obesity
Healthy Eating,  Heart Health,  Sugar,  Weight

Managing Obesity – What Works and What Doesn’t

Many things come into play when it comes to managing obesity. Increased physical activity over time, dietary modifications, and lifestyle changes are all important. They must be combined and are all part of a new or a renewed commitment to a healthier lifestyle.

When you embark on a weight loss and then weight management journey, the first thing you’ll want to do is be realistic about your expectations. It’s vital for your long-term success you acknowledge that the results you crave will not happen quickly. It takes commitment, effort, and time to transition to a healthier lifestyle that is sustainable.

It’s also essential to be prepared there will be times when you’ll feel discouraged, because you’re not seeing the results you want, despite all the things you’ve been doing right. The important thing is to focus on achieving reasonable expectations and stay clear of putting non-productive pressure on yourself. The number on the scale isn’t as important as is focusing on becoming healthier. There are bound to be some setbacks, but don’t let them discourage you. Simply stay on track and committed to your goal.

Eating Lifestyles that work

What you eat on a regular basis, your “diet”, plays a huge role in treating and managing your weight.

When you adopt an eating lifestyle that focuses on more dense nutrient rich foods and fewer highly processed sweet ones loaded with empty calories, you will be on the right track.

Very simply, this means eating fewer foods with labels and more foods you will find in the produce aisle.

I don’t recommend counting calories. It’s a lot of work and not all calories are created equal. By this, I mean a calorie of a pop tart does not offer the same nutrition as a calorie of a piece of broccoli. By avoiding processed foods and sugary snacks, you can focus instead on eating lean proteins, whole grains, fruits and vegetables.

Foods to Avoid When Trying to Lose Weight

Your weight is significantly affected by the kinds of food you eat, and therefore you must be very mindful of what you consume. When you’re trying to lose weight, here is a short list of some of the foods you would be best advised to avoid:

  • French fries and potato chips
  • Sugary drinks
  • White bread
  • Candy bars
  • Most fruit juices (even the ones with no added sugar)
  • Pastries, cookies, and cakes
  • Alcohol, especially beer
  • Ice cream
  • Pizza
  • High-calorie coffee drinks
  • High-calorie energy drinks
  • Foods high in added sugar

Lifestyle Changes

It’s in your best interest to make some additional adjustments to your lifestyle. This is another way of saying tackling obesity doesn’t only revolve around your diet. Here are some of the changes you can make in your lifestyle:

  • Be conscious of food labels and mindful of the number of ingredients in the packaged foods you choose. The longer the list of ingredients, the more processed the food will be.
  • When you eat out, ask for a take-home box when you order your meal. When your food arrives, take half the meal and put it in the box. The remaining food can be eaten the next day, and you’ve removed the temptation to overeat from your plate!
  • Rather than going for bagels and cream cheese or highly processed breakfast cereal, instead enjoy a healthy, high-protein breakfast to kick off your day. A protein smoothie or an egg with some fresh berries on the side are a better choice.
  • If giving up soda is hard for you, try drinking sparkling water. Eliminating sugary drinks will improve a whole host of health issues. Special note: diet sodas are not the answer as recent research shows they tend to increase your craving for sweets.
  • Reduce your stress levels.
  • Eat high-fiber foods.
  • Avoid fast-food restaurants.
  • Don’t take the elevator; use the stairs.
  • Get a few more steps in by parking far away from a store’s entrance.
  • Ensure you get enough sleep.
  • Avoid eating while you’re sitting in front of a TV.
  • Don’t eat too quickly.
  • Use a smaller plate.
  • Drink more water. Aim for a minimum of eight 8 oz. glasses a day.
  • It’s a great idea to stock your refrigerator with healthy snacks, veggies, and fruits.

Your weight and overall health will be positively affected when you incorporate even just a few of these changes.

Exercise Programs

The importance of exercise can never be overemphasized. While it’s evident you can lose weight with exercise, you also need this activity to have improved physical and mental health. To live healthfully, you need to engage in regular exercise! Here are some of the simple exercises you can incorporate into your routines:

  • Walking
  • Swimming
  • Hiking
  • Power walking
  • Cycling
  • Jogging
  • Online exercise classes
  • Youtube video classes

What Won’t Work

There are so many misconceptions and deceptions around losing weight and managing obesity. The main thing to remember and embrace is to avoid diets that promise a quick fix. Such diets have a high likelihood of failure and of increasing any yo-yo-dieting you may already have experienced. Beware of fad diets. Go for slow and steady weight loss. You want to “release” unwanted weight, not lose it and find it again a few weeks or months later!

Helping You Achieve Major Wellness!


Cheryl A Major, CNWC

Cheryl A Major, CNWCI’m author, health coach, and entrepreneur Cheryl A Major, and I would love to connect with you! If you’re new to the world of creating better health, both mental and physical for yourself, please check out my training on how to read food labels. That’s a wonderful way to begin your new healthy eating journey. What’s In a Food Label is where to check it out. Learn how to really know what’s in that package of food you’re buying and exactly where to find the truth!

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