Diet, Exercise and Lifestyle modifications
The cornerstones of treatment for obesity are diet, exercise and lifestyle modification, making a series of small, permanent changes to the person’s way of life.
Treatment includes:
- Realistic expectations of the weight loss programme and the rate at which weight would be lost; the person should be well motivated and enthusiastic about the diet.
- A healthy balanced diet; Foods that are high in fat and sugar should be reduced. A minimum of five portions of fruit/vegetables a day is recommended with a low-fat, higher carbohydrate diet though carbohydrates that are rapidly digested and absorbed (that is, with a high glycaemic index) should be limited.
- A reduction of 600 calories per day from the required intake should lead to a weight loss of about 0.6 Kilograms a week. Another way of reducing calories is to reduce 600 calories from a calculation involving basal metabolic rate.
- A more generous diet is likely to be kept to, in the long run. After fad diets, weight is usually regained rapidly. Many diets involve meal replacements.
- The best way forward is to make permanent improvements to eating habits. Some people may be better helped and motivated by attending weight-reduction groups.
- Regular exercise. Exercise should augment, but not replace, dietary restriction of calories. A reasonable goal is 30 minutes 5 to 7 days a week; and this level of exercise could be gradually increased or the type of exercise changed from walking, say, to more aerobic exercise such as jogging or cycling.
- Reduction of alcohol intake. Alcohol contains 7kcal/ gram and should be reduced. It reduces willpower and stimulates appetite. Alcohol is used immediately as energy and food consumed with it is stored as fat.
Amended April 2008
