For losing weight safely you need to seek the advice of your doctor. Because it is the doctor who can advise you regarding the healthy and balanced diet plan and exercise or physical activity plan that can prove helpful in treatment for obesity. The doctor can advise you to join any local gym or local group arranging weight loss training exercises under the coaching of health professionals.
If someone is facing serious medical problems related to obesity like polycystic ovary syndrome, hypertension, diabetes, or sleeping problems, then your doctor may recommend specific tests or treatment. In critical cases, the doctor may advise the obese person to visit a specialist for the treatment of obesity.
Some useful plans may be fruitful in weight reduction or the treatment of obesity. Some of these are discussed below.
- Diet plan for treating obesity
- Reduce calories intake
- Eliminate Unhealthy Food Options
- Include More Fruit and Vegetables
- Avoid Excess Sodium/Salt
- Calorie Information
- Be careful during outdoor dining
- Avoid Fad Diet Programs
- Characteristics of a healthy diet plan
- Avoid very Low-calorie diets
- regular Exercise for the Treatment of Obesity
- Other useful strategies for the treatment of obesity
- Setting Realistic weight loss targets
- be mindful while eating
- Avoid Tempting Situations
- Be Social
- Monitor your progress in weight loss
- Avoid weight regain
- Medication for the treatment of obesity
Diet Plan for treating Obesity
Reduce Calories Intake
It is very much obvious that only a single plan or rule can never apply to everyone. However, if someone wants to reduce weight considerably and safely (0.5 kg to 01 kg per week), usually such people should take 600 calories less per day than normal.
Generally, men should take 2500 calories a day, so, here they will not take more than 1900 calories in a day and for women, they should take 000 calories per day but for reducing weight they will have to take not more than 1400 calories per day.
Eliminate Unhealthy Food Options
The most successful and best method to achieve the target is to eliminate unhealthy and high-energy food options. You will have to swap fast food, processed food, and sugary drinks from your diet plan.
Include More Fruit and Vegetables
A healthy diet plan will comprise more fruit and vegetables, more wholegrain varieties, some milk and dairy foods, some meat, fish, eggs, beans, and some other non-dairy protein sources. This diet plan may include a very little quantity of foods that contain high sugar and fat.
Avoid Excess Sodium/Salt
Foods that contain high levels of salt should be avoided due to their tendency of raising blood pressure. Hypertension or high blood pressure is very dangerous for obese people.
It is necessary for the person who wants to reduce weight to know about the calorie information of every kind of food and drink that he consumes, so, that he or she may not cross the daily recommended calories intake level for reduction of weight.
Be careful during outdoor dining
When you are dining outside you should be careful regarding your calorie intake because foods like burgers, fried chicken, some curries, or some Chinese dishes may take you over the daily calorie limit very quickly.
Avoid Fad Diet Programs
The obese person should avoid fad diet programs as they recommend some unhealthy and unsafe practices. Usually, such programs recommend fasting or passing major portions of the day without food or boycotting every kind of food for major parts of the day. Such practices never help you they make you ill and develop long-term unhealthy habits in you.
However, all the diet plans are not unsafe and unhealthy. Some diet plans are based on proper medical and scientific rules that can benefit some people.
Characteristics of a healthy diet plan
A healthy and safe diet program should give you knowledge about portion size, behavioral changes, and healthy eating habits. It should guide you towards the types of food you can use and it should not be overly restrictive.
It should give you the plan that can guide you on achieving gradual and sustainable weight loss. Rapid weight loss plans should not be part of such plans as rapid weight loss plans never last.
The diets in which you consume 800 or fewer calories in a day are counted in very-low-calorie diets. Very low-calorie diets can help you in very fast weight reduction, but such diets are not a safe path for everyone. Usually, these are not recommended by health authorities for obesity management.
In very rare obesity cases such very low-calorie diets are recommended. In such cases, rapid weight loss benefits because of obesity complications.
Only the health professionals recommend Very low-calorie diet plans and such programs must not be long enough than 12 weeks. If you are considering such type of diet plan then first you need to talk to your doctor regarding this.
regular Exercise for the Treatment of Obesity
For maintaining a healthy weight, you need to burn the excess amount of fat or energy in your body. Exercise or physical activity not only helps you to maintain a healthy weight but also has long-term and wide health benefits.
Physical activity or exercise may prevent you from a lot of diseases including hypertension, diabetes, and many heart diseases.
Health authorities recommend 20 to 25 minutes of moderate physical activity for an adult on daily basis. Moderate activity means any physical activity that increases your heart and breathing rate.
These activities may include brisk walking, dancing, cycling, or recreational swimming.
You should break your sedentary time; you should get up and move around. At least twice a week you should do balance training and strength exercises. For this, you can join a gym or you can do activities like tai chi.
Your doctor or health trainer can help you in making a suitable plan for you that will meet your personal needs and circumstances. You should start smartly and build up gradually.
If possible, try to do these activities with your friends or family as they will keep you motivated. Never think that it is too late, just start today.
For preventing obesity, you need to increase the exercise time every day. Doctors recommend 45-60 minutes of daily physical exercise to reduce obesity. The exercise time may be from 60-90 minutes daily to avoid regaining weight after obesity.
However, your doctor or weight loss adviser can better guide you to the types of exercise and duration of time required for the exercise considering your fitness level and condition.
Other useful strategies for the treatment of obesity
Along with diet and lifestyle changes, some useful strategies significantly help in weight reduction. These strategies may be as follows.
Setting Realistic weight loss targets
If you are overweight or obese and you achieve the target of reducing 3% of the total body weight, it can reduce the risk of complications related to obesity.
be mindful while eating
While eating you should not distract, you should be mindful and should eat slowly.
Avoid Tempting Situations
You should avoid such situations that tempt you to overeat.
You should involve your family members and friends in your weight loss efforts. Their involvement will motivate you.
Monitor your progress in weight loss
You need to monitor your progress on regular basis. You should check your body weight regularly and note it.
Avoid weight regain
When you lose weight, your body requires less food or calories. If you continue the diet plan for weight loss, the reduction process in weight loss slows down after a few months and at a specific point it levels off even if you continue your diet plan.
Now, if you again switch to your previous diet or calorie intake after losing the weight, you will start gaining extra weight once again. If you increase your exercise or physical activity up to 60 minutes a day considering what you eat, it may help you to maintain a healthy weight.
Medication for the treatment of obesity
Different types of clinically tested anti-obesity medicines are available, but you should go for the one that your doctor or pharmacist thinks it’s the right medicine for you.
A balanced diet and exercise plan should be started with the consent of your doctor before starting the treatment and this program should continue during your treatment.
It is better to control early, but it is never too late, if you are obese, make a plan with your doctor and start following the plan strictly for the treatment of obesity.