Obesity is one of the big health issues of the 21st century. According to the World Health Organization, over 650 million adults worldwide and 95 million in the US struggle with obesity. It’s not just about the numbers on the scale; it’s a doorway to heart disease, diabetes, and some cancers. But the path to beating obesity is often filled with fad diets, quick fixes, and unrealistic methods.
The good news? Research shows that lifestyle changes are one of the most effective long-term solutions to obesity. In this post, we’ll look at practical, evidence-based ways to help you or your loved ones get started on the path to a healthier life.
Understanding Obesity
What is Obesity?
Obesity is having too much body fat. Healthcare professionals use Body Mass Index (BMI) as a quick and easy way to measure weight. A BMI of 30 or higher is obesity. BMI doesn’t account for muscle mass or other factors, but it’s a good starting point to assess health risks.
Health Risks
Obesity increases the risk of:
- Cardiovascular diseases like hypertension and heart attacks.
- Type 2 diabetes, a condition where your body can’t process sugar.
- Joint problems due to the extra pressure on your knees and hips.
- Psychological issues like depression, low self-esteem, and anxiety.
Why Lifestyle Matters
While medical treatments and surgeries like bariatric surgery can be an option, they’re not the first step. Lifestyle changes, which focus on diet, exercise, and behavior, are the foundation for anyone who wants to achieve and maintain a healthy weight.
To lose weight, guidelines recommend high-intensity programs for 6 months with at least 14 sessions with a trained professional. Research shows that participants in these programs, whether individual or group sessions face to face, can lose up to 8kg (8% of their body weight) in 6 months. This weight loss is often accompanied by big improvements in cardiovascular risk factors and overall well-being.
Lifestyle Approaches for Obesity
Behavioral Changes
Behavioral changes are the foundation for long-term success. Here’s how to do them:
- Self-Monitoring: Keeping a food diary, whether paper or app, can increase awareness of eating habits. Research shows that consistent tracking leads to better weight management.
- Goal-Setting: Don’t set unrealistic goals like losing 20 pounds in a month. Instead, set achievable milestones of 1-2 pounds a week.
- Reward Systems: Positive reinforcement works. Celebrate small wins like fitting into an old pair of jeans with non-food rewards like a spa day or new workout gear.
Dietary Changes
Nutrition is key to weight management. Instead of following fad diets, focus on sustainable changes:
- Balanced Meals: A healthy plate has lean protein, whole grains, healthy fats and plenty of vegetables. For example, swap white rice with quinoa and pair with grilled chicken and roasted broccoli.
- Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly and savor each bite to avoid overeating.
- Avoid Processed Foods: Processed snacks are high in added sugars, unhealthy fats and calories. Opt for whole foods like fresh fruits, nuts and yogurt.
Physical Activity
Exercise is not just about burning calories—it’s about building a healthy lifestyle.
- Start Small: If you’re new to exercise, aim for 10-15 minutes of walking daily. Increase duration and intensity over time.
- Find Joy in Movement: Choose activities you enjoy, whether it’s dancing, swimming or hiking, to stay consistent.
- Strength Training Matters: Incorporating resistance exercises 2-3 times a week helps build muscle, which boosts your metabolism even when you are at rest.
Psychological Barriers
Mental health is key to weight management.
- Stress Management: High stress can lead to emotional eating. Try deep breathing, meditation or journaling to manage stress healthily.
Cognitive Behavioral Therapy (CBT): CBT helps you identify and change negative thought patterns that lead to unhealthy habits. For example, “I can’t stick to a diet” or “I’m learning to make healthier choices.”
Support Systems
No one should have to do this alone.
- Group Support: Join a weight loss group or online community for support, tips and accountability.
- Family and Friends: Get your loved ones involved in your lifestyle changes. Cooking healthy meals together or doing family fitness challenges makes the process more fun.
Weight Loss Maintenance: Challenges and Strategies
Weight Regain
Losing weight is only half the battle; keeping it off is often the harder part. Research shows without ongoing support, people tend to regain about one-third of the weight they lost within the first year after treatment and more over time. This happens for several reasons:
- Environmental Factors: Without ongoing support, people may fall back into old habits that promote unhealthy eating and inactivity.
- Physical Effort: Maintaining weight loss requires the same amount of effort as losing weight in the first place, which many find less rewarding over time.
- Biological Adaptations: Weight loss leads to metabolic changes, slower resting metabolic rate and less calorie burn during exercise. Also, hormonal changes – increased ghrelin (hunger hormone) and decreased leptin (satiety hormone) – can increase hunger and cravings, making dietary adherence harder.
Long-Term Weight Maintenance Recommendations
To combat weight regain, guidelines recommend structured long-term maintenance programs. Here are the key recommendations:
- Continued Support: Regular contact with a trained professional, at least monthly, helps people stay accountable and motivated. Research shows that consistent follow-ups, such as in-person meetings, phone calls, or emails, reduce the risk of weight regain.
- Physical Activity: Maintaining weight loss requires high levels of physical activity—200-300 minutes per week. This level of activity compensates for the body’s increased energy efficiency after weight loss and is associated with better long-term outcomes.
- Reduced-Calorie Diet: A diet tailored to the individual’s new body weight is key. This means adjusting calorie intake to match the body’s new energy needs after weight loss.
- Self-Monitoring: Regularly weighing yourself, such as weekly, has been shown to be associated with better weight maintenance. The National Weight Control Registry lists this as one of the habits of people who maintain significant weight loss over time.
Evidence of Success in Weight Maintenance
Research shows comprehensive weight maintenance programs work:
- Long-Term Results: 35-60% of people in these programs maintain at least 5% weight loss for more than 2 years. While not a lot, this amount of weight loss can have significant health benefits – improved cardiovascular and metabolic markers.
- The Look AHEAD Study: This study showed the power of regular follow-ups and refresher courses. People who received bi-monthly support lost an average of 4.7% over 4 years compared to 1.0% in the control group. 45% of the intervention group maintained a 5% loss or more.
The Role of Pharmacotherapy in Maintenance
For some people, adding medication to their weight maintenance plan can help:
- FDA-Approved Medications: Drugs like liraglutide, phentermine-topiramate and naltrexone-bupropion have been shown to help with weight maintenance by addressing hormonal and energy changes.
- Complementing Lifestyle Changes: Combining medication with lifestyle changes can magnify results – more weight loss and more sustainability. Medication can help counteract the increased hunger and reduced calorie needs after weight loss.
Hope for The Future
While it’s tough, many people do achieve significant long-term weight loss. For example, the National Weight Control Registry shows that some people maintain 30+ pounds lost for over a year. Research is ongoing to identify the factors that contribute to these successes and to develop new treatments to help more people overcome the biological and environmental barriers to weight loss.
By combining structured programs, physical activity, dietary adjustments, and, when appropriate, pharmacotherapy, many individuals are finding ways to sustain their weight loss and improve their quality of life.
Overcoming Challenges
Common Obstacles
- Time: Between work, family and other commitments, finding time for health seems impossible. Tip: Start with small, doable habits like a 10 minute daily walk or meal prep for the week.
- Cost of Healthy Foods: Healthy eating doesn’t have to be expensive. Choose affordable options like canned beans, frozen vegetables and seasonal fruits
- Lack of Motivation: We all hit a slump. Tip: Revisit your “why” and get an accountability partner to keep you on track.
Progress Over Perfection
Weight loss is not linear. There will be ups and downs, but every step forward counts. Instead of focusing on setbacks, celebrate the work you’re putting in to create a healthier tomorrow.
When to Get Help
Sometimes, lifestyle changes alone may not be enough. Know when to see a healthcare professional:
- If you have underlying conditions like diabetes or hypertension that need to be monitored.
- If you’ve tried multiple approaches and feel stuck.
- If obesity is impacting your life so much, you may want to consider prescription weight loss medications or bariatric surgery under medical supervision.
Join an Obesity Study Today
Obesity is a tough condition, but it’s one that can be managed with commitment and the right approach. By making small, sustainable changes to your daily habits, you can lose weight and live better.
The journey to better health starts with one step. What’s your first step today? Whether it’s swapping soda for water, walking after dinner or reaching out to a support group, remember you’re not alone in this. The path may be hard, but the results are worth it.
Meanwhile, research is being done to tackle the obesity epidemic on a bigger scale. Clinical trials are leading the way in finding new treatments, technologies and interventions to support people on their weight loss journeys. By participating in or supporting these studies, we’re laying the groundwork for solutions that could change lives. Our work in this area is to give people more tools and hope as they navigate obesity. Together, through research and lifestyle changes, we can make a difference.