You have made the decision to lose weight.  You are tired of missing out on what life has to offer, since your weight has held you back from so many things.  You have always turned down hikes with family because you were scared you couldn’t keep up, and you have avoided large parties and gatherings with friends because you were self-conscious about your body and if people would talk.  After years of yo-yo diets, and vowing to start a healthy lifestyle “tomorrow,” today has finally arrived.  You are completely committed to losing the weight that has held you back, so where should you get started?

Proper nutrition: The word “diet” is very misleading.  Diets tend to be short-term fixes, where people slash their calories, and focus on losing weight quickly (i.e. cabbage diets, liquid cleanses) rather than the right way.  There is also a reason why diets tend to last about a week, and people splurge on all the foods they were deprived of, quickly gaining all the weight back.  If you are serious about losing weight, you should avoid diets, and instead look for complete lifestyle changes.  If you are someone who loves to go out for Mexican food each week, find low-calorie recipes that you can make at home, and avoid the heavy oils that restaurants use.  If you are someone who has a busy schedule and often chooses quick take-out dinners on the way home, instead plan your weekly meal schedule at the start of each week and stock your fridge with these healthy ingredients so you have no excuses.  Make sure to have a food journal, keeping track of all your meals and calories.  This will be extremely helpful in identifying any patterns, and keeping yourself accountable for the choices you make.

Exercise: Physical activity is the best way to lose weight.  Establishing a regular routine of weekly exercise, a minimum of three times a week for 30-minute intervals, is essential for weight loss.  For the best results, combine high-intensity cardio (treadmill, elliptical machine, rowing), weight training (hand-held weights or assisted machines), and strengthening (yoga) each week.   In the same food journal, note your completed exercise including activity, duration, and intensity.

Surgical weight loss:  Even with the proper nutrition, exercise, and prescription medication from your doctor, your weight may still be in the obesity category and needs a more serious intervention, such as surgery for weight loss.  For many people, this is the only option to combat the serious effects of obesity, like Type 2 diabetes or heart disease.  If weight surgery is what you need to save your life, it is a procedure that can have tremendous life-long results.  Many hospitals like Eastern Maine Medical Center (EMMC) located in Bangor, Maine will discuss this decision to undergo surgery for weight loss in great depth, including the pre-and post- strategies for maintaining a healthy lifestyle (and your weight loss) well beyond the actual weight surgery.  It is important you understand every aspect of this procedure, and what it will mean for your life moving forward, so do not hesitate to ask detailed questions.

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