Published on January 08, 2010
Weight Loss: 5 Rules to Tip the Scales in Your Favor
If losing weight is a priority for you this year, you're not alone. More than 60-percent of Americans are now overweight. Twenty-five percent are obese. And - excuse the pun - it's a growing problem.
While most people can lose weight (repeatedly) short-term, the real trick is keeping it off for the long haul. For that, the experts at Dean recommend some basic lifestyle changes.
"Sometimes people think if they lose the weight, they'll be cured," says David Murdy, MD, an internal medicine physician at Dean's Comprehensive Weight Management Program (CWMP) in Janesville. "But we wouldn't treat diabetes or high blood pressure that way. Think of your weight as a chronic condition. Our goal is to teach you how to lose weight and maintain that healthier weight for a lifetime. You can be successful."
The Comprehensive Weight Management Program offers a variety of weight loss methods paired with nutrition education, counseling and exercise, as well as medical monitoring for safety. The programs are aimed at people with a Body Mass Index (BMI) of 30 or more, but the advice is valuable for anyone. (To calculate your BMI, visit our Health Tools section.)
Safety First
Dr. Murdy recommends talking to your doctor and getting a physical exam if you plan to lose 10-percent or more of your current weight. This is especially important if you have any chronic conditions or are taking any medications regularly because your dosage may change as your weight changes.
"I recently had a man lose 120 pounds in a Very Low Calorie Diet (VLCD) program," said Dr. Murdy. "He went from needing 600 units of insulin each day down to 20 units a day."
Dean's Top 5 Weight Loss Tips
Everything at Dean's CWMP is heavily based in research. So while these ideas may seem simple, they are your best chance for losing weight and keeping it off for good.
1. Drink More Water. Nothing is more basic than our need for water. It helps with a variety of processes within the body, aids digestion and even makes you feel fuller so you don't overeat. Shoot for at least 64 ounces of fluids each day, with half or more of that as water.
2. Eat Your Veggies! Studies - and common sense - show that not all calories are created equal. Eat at least five servings of fruits and/or vegetables each day. While we're talking nutrition, try to eat more "real" food in general. Avoid processed or enriched foods. A good rule of thumb is to shop the outside aisles at the grocery store.
3. Write it Down. "Keep daily food and exercise records," recommends Dr. Murdy. "Charting your progress keeps you accountable and motivated."
4. Exercise. Do the math. Daily exercise will burn calories and help you lose weight faster. Exercise also helps maintain your weight, especially if you've overindulged for a few days. Your goal should be at least 30 minutes of exercise at least five times a week.
5. Don't Go It Alone. "A good support system can make all the difference," says Dr. Murdy. "Dean's Comprehensive Weight Management program provides all the medical support you could need. We have health educators, dieticians, physical therapists, psychologists and psychiatrists, endocrinologists, surgeons, family doctors and internal medicine physicians to help manage your overall health."
The Bottom Line? Your Waistline
"In my practice, I spend most of my day working with people with chronic illnesses," shares Dr. Murdy. "At Dean's Comprehensive Weight Management Program, we can make people's lives incredibly different!"
For example, one of Dr. Murdy's surgical patients went from 385 pounds to his goal weight of 228 pounds. Just over three months after having surgery, he no longer needed any medications for back pain.
Another patient started a program last winter with a group of her co-workers. In April, her neighbors stopped her husband to ask who the young woman was living with them. Her own neighbors didn't recognize her any more.
"That's why I do this job," says Dr. Murdy. "You simply can't capture that kind of success in the statistics. People should know they can get out of the social and economic and health trap they're in. There is hope."
For more information about Dean's Comprehensive Weight Management Program, to watch a webinar or to attend an upcoming information meeting, visit the Comprehensive Weight Management Program section.
This article originally appeared in Caring For You, Dean Clinic's monthly full-page insert in the Wisconsin State Journal and Janesville Gazette that provides features on public health topics.
