In today’s world, many people are faced with the challenges of weight management, even though there are various weight-loss medications available. Keystone Family Medicine physician, Dr. Helena Choi, is Board Certified in Internal Medicine, Pediatrics, Obesity Medicine and Lifestyle Medicine. In today’s Take Care article, she discusses the role of lifestyle medicine for losing weight and keeping it off.
In recent years, weight loss medications have gained popularity, and more people than ever are using them to drop pounds. While these prescriptions are a useful tool for many patients, they are not a magic fix. Weight management is a multifaceted endeavor, and one needs to adopt a holistic approach that includes principles of lifestyle medicine to achieve and maintain a healthy weight.
This article explains the six pillars of lifestyle medicine and how each of these components plays a vital role in effective weight management and contributes to overall wellbeing.
Weight management is a multifaceted endeavor, and one needs to adopt a holistic approach that includes principles of lifestyle medicine to achieve and maintain a healthy weight.
Nutrition
Nutrition is the foundation of a healthy lifestyle and plays a crucial role in weight management. A balanced diet rich in whole foods such as fruits, vegetables, whole grains, lean proteins and healthy fats can help regulate body weight and improve overall health. It is essential to practice mindful eating – paying attention to portion control and calorie intake, being aware of hunger cues and choosing nutrient-dense foods that can support weight management efforts.
Physical Activity
Regular physical activity is another important aspect of weight management. Engaging in consistent physical activity not only burns calories but also helps to build muscle, increase metabolism and improve mental health. At least 150 minutes of moderate intensity aerobic activity each week combined with muscle strengthening exercise on two or more days is recommended.
Sleep
Getting enough restorative sleep is an important ingredient of weight management. It plays a critical role in regulating hunger hormones and metabolism. Not getting enough sleep can disrupt hormones that regulate appetite and increase cravings that can lead to potential weight gain.
Establishing a regular sleep schedule, creating a comfortable sleep environment, and limiting screen time before bed can improve sleep quality, support metabolism and help weight management. Aim for 7-9 hours per night.
Stress Management
Chronic stress can have significant adverse effects on weight management efforts. It can trigger emotional eating and unhealthy food choices. The body’s stress response can also lead to metabolic changes that can promote fat storage.
Developing effective stress management techniques is important for maintaining a healthy weight. To manage stress, one can try mindfulness practices such as meditation, yoga and deep-breathing exercises. Also engaging in hobbies, spending time in nature or seeking support from friends, family or professionals can provide emotional wellbeing and reduce stress-related weight gain.
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Avoiding Harmful Substances
The use of harmful substances, including tobacco and excessive alcohol intake, can negatively impact weight management efforts. Tobacco use is linked to many health issues, and excessive alcohol consumption can contribute to many empty calories. Avoiding these substances not only supports weight management but also enhances overall physical and emotional health.
Social Support
Social support is an important source of encouragement, accountability and motivation through the journey of weight management and creating a healthier lifestyle. Having a network of family, friends or community members who share and engage in common activities can promote healthy behaviors and motivate individuals to stay committed to achieving their goals.
In conclusion, sustainable weight management can be best achieved through a holistic approach using the six pillars of lifestyle medicine: balanced nutrition, regular physical activity, adequate sleep, effective stress management, avoiding harmful substances and strong social support. By focusing on these interconnected elements, one can foster not only weight loss, but also a comprehensive improvement in their overall health and wellbeing.
This article contains general information only and should not be used as a substitute for professional diagnosis, treatment or care by a qualified health care provider.
This article originally appeared on Chambersburg Public Opinion: Weight loss and the 6 pillars of lifestyle medicine
