Weight Management

Commonwealth Journal
April 28, 2019
Features & Benefits Issue I
May 15, 2019
Commonwealth Journal
April 28, 2019
Features & Benefits Issue I
May 15, 2019

Weight Management



Little did we know how wise this statement would become. Time has shown us how true Socrates' statement is now. The numbers regarding weight issues are startling! According to the National Health & Nutrition Association:

  • 1 out of 3 adults are considered to be overweight
  • 1 out of 3 adults are considered to be obese
  • 1 out of 13 adults are considered to have extreme obesity
  • 1 out of 6 children ages 2 to 19 are considered to have obesity issues
Obesity defined is "an increase in body fat that promotes fat tissue dysfunction and abnormal fat mass physical forces, resulting in adverse metabolic, biochemical, and psycho-social health consequences." Plainly speaking, obesity is an abnormal accumulation of body fat, usually 20% or more over an individual's weight. Obesity is associated with increased risks of illness, disability, and even death.

Obesity is a disease. Some people are more prone to become obese than others. Some of the causes include:

  • Genetics
  • Physiological influences
  • Food intake
  • Eating disorders
  • Sedentary lifestyle
  • Weight history
  • Pregnancy
  • Drug use - steroid hormones and those used for the treatment of psychiatric conditions to name a few

Obesity can lead to serious health conditions such as:

  • Heart Disease
  • Cancer
  • Type 2 diabetes
  • Osteoarthritis
  • Psychological depression, sadness, isolation, and poor self-esteem

There are a number of things you can do to help yourself break the cycle of obesity. Weight Management can be attained by changing your lifestyle habits. Please note the following list for positive change.

Dietary Changes

Daily calorie consumption for men should be between 1500 and 1800. For women, the numbers for daily consumption are 1200 to 1500. It is important that we don't overeat. No upsizing! And remember, managing the quality of calories is important when reducing the quantity of calories.

Add protein to your diet. Limit carbohydrates, sugars, and trans fat. Self-monitor food intake, activity, and weight. Keep daily/weekly/monthly food diaries, exercise logs, pedometer readings, change in clothing size, and journal entries to capture your thoughts and feelings during this time of weight management change.

Practice stimulus control. Avoid places with over-eating options. This could include drive-thru, all you can eat buffets, and upsizing. Store food out of sight, clean up dishes/leftovers immediately after meals, and limit the areas of your home where you eat. Never go to the grocery hungry and keep purchases to your list.

Prevent relapses. Plan exercise while you are on vacation and traveling for work. Also, avoid holiday eating binges and stay focused on weight control.

Avoid Sedentary Behavior

Keep moving! Take the stairs instead of the elevator; carry luggage instead of roller bag or valet; walk if you can and leave the car parked; walk during TV commercials; get up from your computer at least once every hour or more; walk during a break instead of drinking coffee or eating a snack; and move, move, move!

Stress Reduction

Stress contributes to weight gain. Being overweight and being obese both lead to more stress. Education regarding stress reduction techniques can help break the cycle of stress and overeating.

Improving Sleep Habits

Studies recommend that adults should sleep 7 - 9 hours a night. The lack of sleep contributes to altered hunger hormones which make you want to eat more.

Set Weight Management Goals for Yourself

A good Weight Management plan could incorporate the SMART goal setting method in terms of diet, exercise and sleep which is defined as:

S - Specific
M - Measurable
A - Assignable
R - Realistic
T - Time related

BluMine Health can help you with a weight management program. Contact them today.

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