ADVERTISEMENT
Fitness Data Verified

Lifestyle Modification for Obesity

Published on May 05, 2018 and last reviewed on Jun 21, 2022   -  4 min read

Abstract

Obesity is a brand old term that is the main cause of all health issues over the world. Here are some simple tips to control weight gain and being obese.

Contents
Lifestyle Modification for Obesity

Introduction:

Obesity has become the initial cause of all major health issues like cardiovascular, hypertension, diabetes, etc., which leads to other dangerous complications. This obesity has now become a major epidemic in humans. So, how do we deal with this?

Expert panels have suggested lifestyle changes as the first line of choice to overcome obesity issues. The lifestyle modifications can also be mentioned as a behavioral weight control strategy.

What Are the Components in the Lifestyle Modifications for Obesity?

There are three primary components involved to change life completely into a healthy state. It includes:

Diet:

Traditionally, low-calorie, low-fat foods are recommended to reduce weight in a healthy manner. Some of the famous dietary approaches followed are,

In this approach, the foods have few grams of carbohydrates (20g per day) but are rich in proteins and fat and thus maintaining the energy supplements.

Low-fat foods are highly recommended for heart patients and the fat intake is reduced to 10 to 20 %. Fruits, green leafy vegetables, and grains have to be included.

In the Mediterranean type of diet, the intake of unsaturated fats from nuts and fish is encouraged. This diet also includes fruits vegetables and whole grains.

Foods with a lower glycemic index are preferred in a low-glycemic-load diet.

A fixed portion of foods containing high protein and liquids with counted calories are provided in the portion-controlled diet.

Studies have found that these diets with varying macronutrient compositions have significantly reduced the triglycerides levels and improved high-density lipid in the body.

As the saying goes, too much of anything is good for nothing. It applies to sugar too. Excess sugar leads to weight gain. Excess calories and fat again leads to obesity. Children who are encouraged to overeat in infancy and childhood are more likely to become obese adults.

Some healthy food habits you can incorporate are:

Things to cut down are:

Exercise:

Today's lifestyle includes very few physical activities, and this is mainly true in urban areas compared to rural, which leads to weight gain. Physical activity plays a significant role in decreasing the risk of cardiovascular disease, hypertension, and diabetes.

Regular walking for at least an hour a day will reduce the risk of weight gain. Television and video games are major culprits contributing to this sedentary lifestyle among adolescents and children as they occupy a significant chunk of their leisure time and after this, people are drained out both physically and mentally.

Research suggests that physical activity alone cannot induce weight loss. It has to combine with dietary changes for the maximum benefit. Obese patients can consider exercise as a measure to prevent heart disease rather than weight loss. But, physical activity emerges as a critical step in maintaining the reduced weight by balancing the calorie and energy.

Behavior Therapy:

Cognitive-behavioral therapy (CBT) is not the main part of the weight loss regimen but it is used as an adjunct in the management of obesity by:

Each individual's cause of obesity is different and it can be due to genetic, hormonal, and metabolic issues also. Behavior therapy set limitations for such individuals to think and reason for how much to expect the loss of weight. Self-monitoring is a key aspect of behavior therapy and the individual keeps a track of diet and exercise as an intervening and motivational factor.

What Is Stress Weight?

A new term 'stress weight' has been introduced, which means the excess stress-causing deposition of fat over hips, buttocks, or thighs becomes a risk factor for cardiovascular diseases, diabetes, hypertension, and cancer. The hypothesis behind this is the stress hormone cortisol is released during tension and can lead to insulin deprivation resulting in sugar and food cravings.

Therefore, people with chronic stress are at the risk of gaining overweight. In addition, people with excessive central weight are more prone to psychological stress, cardiovascular stress, and neuroendocrine stress. Behavior therapy also helps in the management of these types of stress.

Mild exercise, meditation, yoga, listening to music, indulging in favorite hobbies, and support from friends and family members, can help to overcome stress and thereby reduce the risk of unnecessary weight gain.

How Does Technology Help in Delivering New Lifestyle Modification Programs?

The weight control program has been developed by various private and community-based organizations including the diet plan, exercise routine, and behavior changes. These programs are delivered to the patients at their doorstep by means of technology at the ease of their convenience and also they are cost-effective. The delivery of these services is through telephone and internet. Social media have gained popularity in terms of reaching people anywhere in the world with custom-made weight loss programs. These programs are highly efficient and motivating and will help further in maintaining weight. Hence, commercial weight loss programs are a viable option to opt to reduce weight and prevent obesity in an effective way.

Conclusion:

Obesity is a global concern and has become a worldwide epidemic growing at a faster pace. The short and long-term weight control plan mainly involves the intense lifestyle modification strategies (diet, exercise, and behavior therapy) that are to be followed strictly with self-control or external monitoring factors. Public health programs have been developed to improve the management of obesity and prevent this global disorder.

ADVERTISEMENT
Article Resources

Last reviewed at:
21 Jun 2022  -  4 min read

RATING

272

Tags:

Related Questions & Answers


How can I lose weight?

Query: Hello doctor, I am 171 cm tall, 38 years old, and 80 kg weight. Since the last one to five months, I have left wheat 80 % from my diet and following on average 1000 to 1500 calorie diet everyday. Initially, I lost weight from 80 to 78 kg in two weeks, but now I am stuck on 79 kg weight. I do not k...  Read Full »

What is Obesity? Why People Become Over-Weight?

Article Overview: Obesity is a ‘silent epidemic.’ This article tells about how to find out if you are obese and its reasons.  Read Article


Saumya Mittal
Saumya Mittal
Internal Medicine

Who Is Considered as an Obese Person? An Obese person has too much body fat and thus has a negative effect on their health. People are considered obese when they weigh over 20% of their ideal body weight. On the other hand, one may consider body mass index. Body mass index, more popularly kno...  Read Article

Stress causes stiffness in my neck and back. What can be done about it?

Query: Hello doctor, I have a stiffness of neck and pain which continues to the back further. This often happens when a stressful situation arises, which also raises my BP. Worries related to health and other life concerns keep bothering me. Please suggest.  Read Full »

Popular Articles Most Popular Articles

Do you have a question on Stress or Obesity?

Ask an expert Online

* guaranteed answer within 4 hours.

Disclaimer: Wellness medicine is not aimed to replace the services of your treating physician or allopathy medicines. Our site's information is to those who are willing to take responsibility for their health, being fully aware that the content published herein would not qualify as a prescription or specific medical advice. If users use the information and stop prescribed medication without their physician's consent, they bear full responsibility for their actions, and iCliniq-Wellness bears no responsibility for the same. Information on Wellness medicine should not be misinterpreted as a cure for any illness, as our body is complex and everyone reacts differently.
 

Disclaimer: No content published on this website is intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek advice from your physician or other qualified healthcare providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website. Read our Editorial Process to know how we create content for health articles and queries.