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By Suheil Khuri M.D.
Obesity is now an epidemic and has been on the rise in the last few decades. More than one third of adults and almost 17% of children are obese ((have a Body Mass Index “BMI” (a measure of extra weight) above 30)) in the 2009-2010 National Health and Nutritional Examination Survey.
I – Obesity Consequences: Obesity especially central/visceral (above the waist) obesity causes major health issues including cardiac disease, hypertension, diabetes, and stroke and is associated with many other diseases including various cancers.
A successful weight loss program must include a real commitment to the following:
1. A low calorie diet. Sticking to the diet is more important than the type of diet itself.
2. Physical activity both aerobic as well as muscle strengthening.
3. Major behavioral and habit changes to self-monitor food intake and physical activity.
4. Appetite suppression medication when the above three are not successful alone or in relapses.
Successful maintenance of weight loss is however a challenge. It necessitates all the following:
a. Frequent self-monitoring of your:
1. Weight. Check your weight regularly at lease 1-2 times weekly.
2. Food intake (portion control, eat breakfast daily, low calorie diets, avoid processed or fried food)
3. Physical activity: exercise 45-60 minutes 6-7 days a week and weight train 2-3 times weekly
b. Eat meals away from home less than 3 times a week.
c. Watch television less than 10 hours a week.
II – Weight Loss Consequences: Weight loss is considered a way to look better as well as feel better and healthier. A successful weight loss program though is very healthy and helpful, may be associated with:
1. Decreased muscle mass, tone and elasticity. Around 25% of weight lost is in lean muscle mass.
2. Excess skin laxity and sagging in the tummy, thighs, face, neck, and arms. The collagen and elastin fibers in the skin become disrupted when you gain excessive weight preventing the skin from recoiling fully after weight loss.
To maintain muscle tone, and decrease excessive skin laxity and sagging from occurring during a successful weight loss program you need to:
1. Follow a gradual healthy weight loss program. This gives you longer lasting results and allows your skin elasticity to be maintained and not be damaged by a crash diet.
2. Stick to a healthy low-calorie high protein diet and add multivitamins and minerals to build your muscle and maintains the integrity of your skin. Avoid fast foods and those with added sugar.
3. Follow a routine exercise program. Start slow and increase your exercise workload as you can tolerate it. Make sure you couple your exercise routine with weight training. Building muscle will tone up those parts of your body where the fat has been lost and thus help with loose skin areas.
4. Stay well hydrated and keep your skin moisturized during weight loss. Consider regular skin exfoliation if needed.
Call us for a free consult
at Dr. G’s WeightLoss of Jupiter:
561-427-2232 and Aesthetic Care:
561-316-2284
where we:
“Make you feel great and Look your best”.
