Losing weight and keeping it off is a common goal for many people, but it can be particularly challenging for those living with chronic conditions.
Traditional weight loss methods such as strict diets can be difficult to adhere to and may not be sustainable in the long term. However, there are several effective and evidence-based strategies that can help individuals with chronic conditions achieve and maintain a healthy weight without strict dieting.
- Optimize Nutrition
Nutrition is a key factor in weight loss and weight management, particularly for individuals with chronic conditions. A diet rich in fruits, vegetables, whole grains, and lean protein sources can help support weight loss and improve overall health.
Dr Monika works with individuals to develop a personalised nutrition plan that takes into account their specific chronic condition and dietary needs. For example, individuals with diabetes may need to monitor their carbohydrate intake, while those with kidney disease may need to limit their protein intake.
In addition, optimising nutrient absorption in the gut can support weight loss efforts. Increasing vegetable intake and consuming small, frequent meals throughout the day can help prevent the body from going into starvation mode and storing fat.
- Engage in Regular Physical Activity
Regular physical activity is another important component of a successful weight loss program. Exercise can help burn calories, build muscle, and improve overall fitness and health.
Individuals with chronic conditions may need to work with a healthcare provider to develop an exercise plan that is safe and tailored to their specific needs and limitations. This may involve low-impact exercises such as swimming, walking, or yoga, and may need to be adjusted based on individual symptoms and medication use.
In addition, incorporating physical activity into daily life can help support weight loss efforts. This may include taking the stairs instead of the elevator, walking instead of driving short distances, and taking breaks to move and stretch throughout the day.
- Focus on Sustainable Lifestyle Changes
While strict diets may provide rapid weight loss, they may not be sustainable in the long term. Instead, focusing on sustainable lifestyle changes can support healthy weight loss and weight management.
This may include making small, gradual changes to eating habits and physical activity levels, rather than making drastic changes all at once. For example, starting with small increases in vegetable intake and physical activity, and gradually building up over time.
In addition, incorporating mindfulness and stress-reducing practices such as meditation or yoga can help support healthy lifestyle changes and improve overall wellbeing.
- Seek Support and Accountability
Finally, seeking support and accountability can be critical to successful weight loss and weight management. This may include working with a healthcare provider, registered dietitian, or personal trainer to develop a personalized plan and receive guidance and support throughout the process.
In addition, joining a support group or working with a friend or family member can provide additional motivation and accountability, helping to maintain healthy lifestyle changes over the long term.
PS if you need help and support, join our award winning Membership for people with chronic conditions
In conclusion, weight loss and weight management can be a challenging journey for individuals with chronic conditions, but there are effective and sustainable strategies that can support healthy weight loss without strict dieting. By optimizing nutrition, engaging in regular physical activity, focusing on sustainable lifestyle changes, and seeking support and accountability, individuals can achieve and maintain a healthy weight and improve overall health and wellbeing.
References
Wing, R.R., & Phelan, S. (2005). Long-term weight loss maintenance. The American Journal of Clinical Nutrition, 82(1 Suppl), 222S-225S. https://doi.org/10.1093/ajcn/82.1.222S
Jensen, M.D., Ryan, D.H., Apovian, C.M., Ard, J.D., Comuzzie, A.G., Donato, K.A., Hu, F.B., Hubbard, V.S., Jakicic, J.M., Kushner, R.F., Loria, C.M., Millen, B.E., Nonas, C.A., Pi-Sunyer, F.X., Stevens, J., Stevens, V.J., Wadden, T.A., & Wolfe, B.M. (2014). 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Circulation, 129(25 Suppl 2), S102-S138. https://doi.org/10.1161/01.cir.0000437739.71477.ee
National Heart, Lung, and Blood Institute. (2021). Managing overweight and obesity in adults: Systematic evidence review from the Obesity Expert Panel. U.S. Department of Health and Human Services. https://www.nhlbi.nih.gov/health-topics/managing-overweight-obesity-adults/systematic-evidence-review
The American Diabetes Association. (2022). Standards of medical care in diabetes – 2022. Diabetes Care, 45(Suppl 1), S1-S254. https://doi.org/10.2337/dc22-SINT
Moore, B.J., Gunn, J.P., & Zera, C.A. (2018). Obesity and health behaviors among individuals with chronic obstructive pulmonary disease. The Journal of Asthma, 55(2), 162-167. https://doi.org/10.1080/02770903.2017.1309693
Balducci, S., Zanuso, S., Cardelli, P., Salerno, G., Fallucca, S., Nicolucci, A., & Pugliese, G. (2010). Health-related quality of life in patients with type 2 diabetes: A comparison between structured group exercise and unstructured physical activity. Sports Medicine, 40(4), 355-365. https://doi.org/10.2165/11531370-000000000-00000
Kiefer, I., Rathmanner, T., & Kunze, M. (2004). Eating and dieting differences in men and women. Journal of Men’s Health and Gender, 1(1), 63-66. https://doi.org/10.1016/j.jmhg.2004.03.004
Centers for Disease Control and Prevention. (2021). Tips for losing weight. https://www.cdc.gov/healthyweight/losing_weight/index.html
Academy of Nutrition and Dietetics. (2022). Weight management for adults with chronic conditions. https://www.eatright.org/health/weight-loss/overweight-and-obesity/weight-management-for-adults-with-chronic-conditions
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