Have you been thinking about weight-loss for long time? Then it is high-time to set your weight-loss goals and have a healthy and better version of you.
When it comes to weight loss, everyone has an advice to give. Several websites, magazines, books, newspaper, as well as radio advertise about the weight-loss program. Weight-loss programs are the set of practices that integrate your mind and body to lose weight and maintain a healthy weight for long-term.
What is a non-surgical weight-loss program?
‘One-size-fits-all’ diet programs are a myth. Weight loss is a complicated process and it differs from person-to-person based on their stress level, quality of sleep, and several other factors. Non-surgical weight-loss program is a personalized plan that is achieved by restricting calories and increasing physical activity under the supervision of a doctor.
Any non-surgical weight-loss program may include the following:
1. Dietary plan
According to the dietary guidelines, about 10% of weight-loss can be achieved with a deficit of 500 to 1000 calories/day. There are several types of dietary plans that helps in weight loss if appropriate calorie deficit is maintained. However, the patient must adhere to the plan to achieve and maintain the weight-loss.
Based on your overall health condition and weight-loss goals the doctor may suggest you the following diet plan:
- Ketogenic diet:
Basically, it is a high-fat, moderate-protein and low-carbohydrate diet. In the absence of sufficient amount of carbohydrates, the body will not be able to produce enough glucose. During this situation the body starts burning an alternative fuel known as ketones obtained from stored fats. When this happen, the ability of the body to burn fat for energy is increased. This reduces fat accumulation and helps in weight-loss.
Another mechanism through which ketogenic diet contribute to weight-loss is by suppressing the hunger hormone. However, more effective result is obtained when combined with regular exercise.
Remember: Ketogenic diet cause electrolyte imbalance and must be done under the medical supervision to prevent the risk of serious adverse effects.
- High-fiber diet:
Fiber-rich diet, including certain fruits, vegetables, and whole-grains are the best way to improve your overall health. In addition to digestion and preventing constipation, a high-fiber diet reduces calorie intake and helps in weight loss. Weight-loss through high-fiber diet can be achieved through following mechanism:
- Increasing the fat-burning capacity of the body
- Avoiding the insulin spike up
- Improving metabolism rate
2. Physical activity for weight-loss and management
When it comes to weight-loss and its management, physical activities are a must. Weight loss mainly occurs by reducing the calorie intake, but is maintained by physical activity. Any physical activity for at least 150 to 180 minutes per week is very effective.
The weight-loss programs always give you an option of choosing any physical activity that you enjoy doing. Picking such activities will help you in adhering to your daily routine, which aids in weight loss. No matter what exercise plan you choose, include aerobic or cardiovascular exercise in it. This type of exercises lowers the cholesterol levels, improves your
heart rate and blood pumping capacity. Walking, jogging,
swimming, and dancing are some forms of aerobic exercises.
3. Behavioral therapy:
When we think of weight-loss, the first question that comes to our mind is- would we be able to adhere to the new dietary plan and physical activities? Making changes in the lifestyle is hard, but maintaining it is harder. This is the scenario where behavioral therapy comes into picture.
Behavioral therapy is a set of technique that helps in self-monitoring of calorie intake, physical activity and recording the weight. Successful results are obtained only when the person is engaged in self-monitoring of his/her diet and weight. Additionally, you will receive:
- Motivational support to make you stay committed to the new lifestyle.
- Cognitive behavioral therapy, which helps you to focus on yourself and reduce stress- a major contributor for obesity.
What research says about behavioral therapy?
According to a recent study, behavioral weight-loss outcome can be achieved by acceptance-based treatment, which emphasizes on self-regulation, mindfulness, distress tolerance when compared with traditional lifestyle interventions. This approach can result in an average weight loss of 8 kg per month with high-intensity lifestyle interventions.
4. Role of weight-loss medications
When an individual fails to achieve his/her weight-loss goals then weight-loss medications are prescribed. About 5% to 10% of weight loss can be achieved with these medications. More effective results can be obtained when these medicines are combined with proper diet and exercise. Reducing the body weight and improving the comorbid conditions, such as hyperglycemia, dyslipidemia and cardiovascular diseases is the main aim of these medications.
Weight-loss medications are prescribed based on your BMI and overall health condition. Your doctor may prescribe these medicines after looking at the:
- Benefits of the medication
- Possible side effects
- Medical issues of the patient
- Current medications
Points to keep in mind before choosing a non-surgical weight-loss program
It is always a wise decision to look for a weight-loss program that meets your weight-loss goals. Before initiating any weight-loss program, you need to consult a doctor and discuss about your health conditions. The main aim of the non-surgical weight-loss program is to rectify your lifestyle by keeping your preferences and weight-loss goals in mind.
The success of any non-surgical weight-loss goal depends on your commitment. So make sure to look for a plan that include these features:
- Behavioral treatment
- Information regarding sleep, medicines, and managing stress
- Regular exercise, feedback, and monitoring
- Practical and realistic weight-loss goals
- Program that consider your food and physical activity preferences
- Sensible nutrition
If you were not able to achieve your weight-loss goal with non-surgical weight-loss program then talk to the doctor about other options.