Until recently, despite the deleterious the health consequences of their obesity, intentional weight loss by older adults usually was not recommended. These considerations and more complicate both the decision to pursue weight loss and the safest method of doing so. Currently, specific guidelines for managing weight loss in older adults with obesity are widely lacking. We present a case from our Family Medicine practice of an older woman with obesity struggling with weight management. To lose about 1 or 2 pounds per week, you need a deficit (more calories burned than consumed) of 500 calories each day.
Many moms struggle with losing weight after having children. However, there are some who have managed to shed the extra pounds effectively and safely. So, how did they do it?
Aim to eat a diet rich in fruits and vegetables while minimizing empty carbohydrates and junk food. For some, consuming 1800 calories/day does not allow much room for weight loss via cutting calories however, you can pair dieting with exercise to promote weight loss at a safe pace. If you get bored easily from weight training, circuit training is a fun way to sneak in a resistance workout.
Much of the sugar that people consume comes from fructose, which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases these fat cells into the blood, which can lead to weight gain. According to a preliminary research study, processed foods are much more likely than other foods to lead to addictive eating behaviors, which tend to result in people overeating. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that’s 9 pounds (4 kilograms).
Consistent Exercise Routine
Write a letter to that future self telling you how proud you are for how far you’ve come, how you’ve overcome the obstacles, and how you have worked towards your goals. Eat meals at the same time each day and schedule workouts whenever you have minutes free. If times get tough, remember the reasons you desire weight loss as motivation to keep going and prioritize those desires over food cravings.
Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts. Look for a program that will give ongoing support, such as counseling sessions, for keeping the weight off. Check for these features in any weight-loss program you are thinking about trying.
One key factor in losing weight for these moms was establishing a consistent exercise routine. Whether it was going for a daily run, attending yoga classes, or hitting the gym regularly, incorporating physical activity into their daily schedule was crucial.
Healthy Eating Habits
Another important aspect that helped these moms in their weight loss journey was adopting healthy eating habits. This included reducing their intake of processed foods, sugar, and unhealthy fats, while increasing their consumption of fruits, vegetables, lean proteins, and whole grains.
Doing so increases energy, making it easier to burn more calories during workouts and throughout the day. But, if you’re wondering how to lose weight fast, it’s first helpful to know what safe and realistic weight loss looks like. Clinical trials’and other types of clinical studies’are part of medical research and involve people like you. When you volunteer to take part in a clinical study, you help health care professionals and researchers learn more about disease and improve health care for people in the future.
Support System
BMI is your weight in kilograms divided by your height in meters squared. It doesn’t measure important health factors such as the amount of muscle you have, your age or how you carry weight. According to a 2015 study, intermittent fasting or alternate day fasting can help a person lose weight and maintain their weight loss. Sodas, fruit juices, and sports and energy drinks often contain excess sugar, which can lead to weight gain and make it more difficult for a person to lose weight. Begin with small, specific goals that are realistic, then build on them. For instance, if you drink soda every day, Pratt says, a first step could be drinking it only every other day.
Having a strong support system was also vital for these moms. Whether it was their partner, friends, or a weight loss group, having people to encourage and motivate them along the way made a significant difference in their success.
Mindful Eating
Practicing mindful eating was another strategy that helped these moms achieve their weight loss goals. This involved paying attention to their hunger cues, eating slowly, and being aware of portion sizes to prevent overeating.
Patience and Persistence
Achieving sustainable weight loss takes time, patience, and persistence. These moms understood that it was a gradual process and did not expect immediate results. By staying committed to their goals and making small, consistent changes, they were able to see progress over time.
In conclusion, moms who have successfully lost weight did so by incorporating regular exercise, adopting healthy eating habits, building a support system, practicing mindful eating, and being patient and persistent in their journey. By following these strategies, other moms can also achieve their weight loss goals effectively and safely.
