Achievable Goals for Weight Control

Perhaps, it’s fitting back into an old pair of jeans. Or maybe it’s having ample energy for activities that bring fulfillment. Although those goals can be powerful motivators, it’s important for patients to understand that obesity and being overweight raises the risk for serious medical conditions, such as cardiovascular disease, diabetes, and certain cancers.

“People need to realize that it’s not just weight on a scale but that obesity puts people at risk for several health problems,” said Hany Takla, MD, a bariatric surgeon with Orlando Health in Orlando, Florida.

Weight-loss surgery and obesity medications are promising options for some. But simple, everyday changes in diet, physical activity, sleep, and other lifestyle behaviors can go a long way toward reaching health goals.

Medscape Medical News spoke with Takla and other physicians who shared advice they give their patients on how to start and maintain a lifestyle that supports weight loss and ultimately healthy weight management.

Set Achievable Goals

When starting a weight loss journey, it’s normal for patients to feel overwhelmed, particularly if they’re aiming to lose a significant amount of weight. For that reason, Heather Viola, DO, an internist with Mount Sinai in New York City, suggests keeping an eye on long-term goals but focusing most of their efforts on week-to-week targets.

“The idea of losing 50 pounds can feel like staring up at a mountain to some,” Viola said. “Break the journey down into small, achievable goals, like focusing on losing one to two pounds per week for a period of time. Drinking an extra glass of water each day, incorporating protein into every meal, and even walking around the block after dinner are all great goals that will add up over time,” she said.

“Each step becomes a habit that can be built upon. Achieving each small goal gives you that boost of encouragement that is needed to keep going and working toward the next goal,” said Viola.

Steer Clear of Simple Sugars

Refined, simple sugars are found in products ranging from breakfast cereals to sports drinks, as well as countless convenience foods. But patients should consider that convenience and instant gratification aren’t always worth it, warns Reema Dbouk, MD, an internist with Emory Healthcare in Atlanta.

“While appealing for a quick energy boost or as a way to cope with stress, simple sugars do not provide sustained energy and they can lead to blood sugar spikes,” Dbouk said. “Sugary beverages, such as energy drinks and Frappuccinos, can significantly sabotage your weight loss efforts. Instead, reach for complex carbohydrates that are rich in fiber such as whole-grain bread, quinoa, and brown rice.”

Give Vegetables a Starring Role

Many health and nutrition experts agree that vegetables should be a priority when it comes to weight loss and weight management. Dbouk suggests adding vegetables to lunch and dinner — although a vegetable omelet at breakfast or a midday celery snack are also great options. “Aim for half of your meal to be composed of vegetables with the other half being lean protein and whole grains,” she recommended. “This is based on the MyPlate approach and is simple to conceptualize without getting bogged down with macronutrient or calorie tracking.”

Don’t Forget Protein

Increasing protein intake for most meals can help patients keep their nutrition in check, said Viola. “Protein takes longer to digest, helps curb cravings, and keeps you fuller longer,” she said. “You can first try to incorporate protein-rich foods, like eggs, into your breakfast. Swap your daily bowl of cereal for scrambled eggs and vegetables. Protein in the morning can help you avoid unhealthy snacking and improve appetite control throughout the day.”

Keep in mind that not all proteins are created equal. Poultry and fish contain less saturated fat than red meat. Processed meats, like deli meats, bacon, and sausage, are often packed with sodium and other ingredients, such as colorings, flavorings, and preservatives that could hinder weight and overall health.

Plant-based proteins, such as nuts, seeds, lentils, and tempeh, can also deliver healthy amounts of fiber and other nutrients.

Hydrate First

A premeal glass of water can help patients avoid overeating and stay hydrated. “I recommend drinking 8 oz of water prior to each meal to help improve satiety and increase overall water intake,” Dbouk said.

Focus on Your Food

For someone who usually pairs their meals and snacks with a smartphone or television, they may benefit from turning their attention to their plate instead. Mindless eating often leads to overeating, Dbouk notes. “Turn off screens and focus on what you are eating,” she said. “This will help you to be more attune to when you are full and savor your food.”

Shrink Your Portion Size

Patients may be used serving themselves a certain amount of their go-to foods. Encourage patients to they ask themselves if they are eating that portion out of habit or if they truly need that amount of food to satisfy their hunger cues.

Take this experiment: Instead of having the usual two slices of pizza, have one slice instead. Cut the burrito in half and save one half for tomorrow or pop it in the freezer for another day. Measure out one cup of breakfast cereal rather than fill the bowl every morning.

Patients often grow accustomed to smaller portions, Takla said. “You don’t have to just eat 300 calories a day, but you also don’t need to eat 3000 calories a day,” he explained, noting that within a relatively short time one’s body can get used to the “new normal” of its eating strategy.

“To lose weight, it’s important to create a calorie deficit, in which you burn more calories than you take in,” Viola said. “One simple way to control the portion of food you put on your plate is to use a smaller plate.” Then, patients should continue applying the same healthy ratio of vegetables to protein to whole grains on the smaller plate.

Cutting back on alcohol can also boost health outcomes. Alcohol is one of the original nutrient-poor, calorie-rich items that do virtually nothing but impede one’s weight-loss efforts. “Reducing alcohol consumption can have a meaningful impact on total calorie intake and metabolic health,” Dbouk said.
 

Increase Activity Gradually

For a fairly sedentary person, increasing activity gradually is a good approach. Dbouk recommends patients focus on short-term, gradual goals with an eye toward increasing daily exercise levels slowly but steadily.

“A good place to start is with incidental movement: Taking the stairs instead of the elevator, parking farther away from the door, or standing during phone calls,” Dbouk advised. “Even 5-10 minutes of light activity several times a day can accumulate meaningful energy expenditure. For individuals with mobility limitations, seated exercises or strengthening exercises can help build strength.”

Viola is a proponent of getting up and going for a stroll after a meal. “Walking after eating has many health benefits: Weight loss, aiding in digestion, and regulating blood sugar levels, to name a few,” she said.

Viola also notes that starting with low-intensity exercise, like walking or cycling, will allow patients to increase the time and intensity of their activities more gradually. She adds that finding activities that one enjoys makes it more likely that they’ll stick with them — a critical factor in a weight-loss journey.

Takla adds that with regular exercise — even if it’s a few minutes a day at first — one’s metabolism will soon adjust to the point where they will notice a change in their energy level, hunger, and sleep. “It depends on where you’re starting from and what your baseline activity level is now, but you could notice a change in how your body reacts to regular exercise in 2-3 days,” he said.

Don’t Skimp on Sleep

The connection between sleep and weight fluctuations is notable. Poor sleep may increase the production of hunger hormones, while sufficient sleep may boost one’s metabolism, which can help burn calories more efficiently.

“Sleep is essential for weight loss,” Viola said. “Sleep deprivation boosts your appetite by releasing the hunger-stimulating hormone ghrelin. As a result, you are more likely to eat more calories than you need.”

Meditation and Relaxation

In a world where stressors from work, home, traffic, and just about anywhere else are unavoidable, the value of stress management can’t be overstated.

Meditation, even a few minutes a day, can have carryover effects throughout the day. Patients can try meditation apps on their smartphone or explore some introductory videos online. Yoga is another good option that focuses on stress reduction and breath control.

“Stress management is also critical to successful weight loss,” Viola said. “Stress releases the fat-storing hormone cortisol and can trigger cravings for sweet and fatty foods.”

Moderation Is the Key

Significant weight loss isn’t easy, but it’s also not impossible. Patience and dedication are essential. So is balance. Patients should allow themselves time and space to reach their goals. “You may still have ice cream, for example, but just don’t have it every day,” Takla said. “It’s all about moderation.”