About Weight Loss Surgery

A Look at Obesity Diets

It is a difficult task for people who are overweight to lose pounds and inches, but for those who are obese it can be a daunting challenge! Perhaps the first step is to consider an obesity diet.

Obesity is defined as having a body weight that is more than 20% greater than what is recommended for your height. The FHA has deemed it a global problem; a staggering one of every three Americans is obese. It would be futile to review how we got there, but it is important that we reverse the process.

What is an Obesity Diet?
Most dietitians, nutritional and diet experts agree that the best obesity diet is a well-defined plan; one that is low in saturated fat and refined sugar, moderate in protein, and high in activity. The magic formula is to eat fewer calories and increase your level of physical exercise. Such an easy concept, but why is it so difficult to accomplish? After years of over-indulgence, eating the wrong foods, and most likely nursing whatever psychological baggage you may have, the situation often seems impossible. However, it is never too late to take charge of your condition, and direct yourself down the path of health.

How to Begin an Obesity Diet
For a lifestyle change, a weight loss of 1-2 pounds per week is ideal. By decreasing your intake by 3,500 calories per day, you will lose one pound per week. Adopting an exercise program will speed up the weight loss process.

It is important to eat four times a day, consuming food from all the basic food groups each time, and choosing the lowest calorie foods in each group. Although fats and carbohydrates are essential in a diet, we do not need saturated fat or refined carbohydrates, which are high in calories but low in nutritional value. Fats act as the fuel that keeps the calories burning. They should come mainly from monounsaturated or polyunsaturated fats, and in reduced amounts. Good carbs are found in vegetables (including potatoes), fruits, and whole grains. These foods digest easily, and provide essential nutrients without high calories.

The ideal foods to eat are raw and cooked vegetables, which have essentially no calories (unless you cook them in fat) and may be eaten in large quantities. Fresh fruits are recommended instead of juices, and are limited to four servings per day. Fish is top of the list for protein, followed by lean meats such as turkey, chicken and beef. Fats should be in liquid form, such as olive oil, soybean, and canola oil, and best served at room temperature.

What about Exercise?
The subject of exercise may seem impossible to an obese person who has difficulty walking, as is often the case. The idea is to begin at a slow pace, and gradually increase the activity level. For example, for the first few times, walk until you are tired then stop. Everyday add a little more time to your walk. Eventually, you will be walking distances you never thought possible. As your weight drops, you may want to try new exercise challenges such as, riding a bike, hiking, or attending an aerobic exercise class. Find some support to help you through your obesity diet program, be it a group or an individual willing to be on hand to assist you.

Once you have reached your goal, ask yourself if you would want to do it all over again. If your answer is “NO” then you are likely to stay on track, and you are definitely on your way to a healthier you.

Written by: Carol C. is an registered nurse with experience in many areas of nursing who specializes in mental health and addictions. Her articles allow her the opportunity to share her knowledge and expertise on many health subjects.

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