Managing Weight Loss During The Holidays
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If you鈥檝e ever resolved to lose weight and keep it off, then you know how hard it can be. Trying to lose weight during the holidays鈥攅specially amidst a pandemic--can feel especially daunting, says Sarah R. Barenbaum, MD, Obesity Medicine Director at WCM鈥檚 Comprehensive Weight Control Center鈥 and 鈥疓I Metabolic and Bariatric Surgery 鈥疨rogram. 鈥淚t has been a stressful and scary time,鈥 Dr. Barenbaum says. 鈥淪tress can make it difficult to adhere to weight loss goals and maintain healthy eating and exercise habits.鈥
This doesn鈥檛 mean you shouldn鈥檛 try. But keep in mind that weight loss takes time. Be realistic about what you can achieve, and patient with the process--and yourself. 鈥淭ry to see losing weight as a journey,鈥 Dr. Barenbaum says. 鈥淜eep your goals small and achievable.鈥
Setting weight management goals
It helps to set two kinds of goals: those that are incremental and achievable, and bigger picture goals. 鈥淭rying to lose a lot of weight quickly can be a recipe for discouragement if you don鈥檛 meet your goal,鈥 Dr. Barenbaum cautions. 鈥淪et a goal to lose two to four pounds a month, along with a bigger goal of trying to lose more,鈥 she says. Because a diet only works if you stick with it, choose one that will work for you long-term, she adds.
Try not to get discouraged鈥攐r give up--if you stop losing or start regaining weight. Rather, ask your physician for guidance. 鈥淚t鈥檚 especially important to meet with a physician if you have a medical condition that is related to weight (diabetes, high blood pressure, high cholesterol or sleep apnea), might affect the safety of diet or exercise, or requires close monitoring,鈥 Dr. Barenbaum says. If you鈥檙e unsure how to begin your weight loss journey, then meet with a registered dietitian, she recommends.
Of course, dieting alone is not enough for losing and keeping off unwanted weight. To shed pounds permanently, you鈥檒l need to couple healthy eating with regular physical activity. the American Heart Association, American College of Cardiology, and Obesity Society all recommend at least 150 minutes of exercise per week to lose weight. This should include daily aerobic activity (walking, running, cycling) and strength training at least two days per week. Don鈥檛 expect to stop exercising once you鈥檝e reached your weight-loss goal, however, because you鈥檒l need 200 to 300 minutes of weekly exercise to maintain it.
The Care Team at WCM Comprehensive Weight Control Center
For help at any stage your weight loss journey, contact WCM鈥檚 Comprehensive Weight Control Center. Its multidisciplinary team of board-certified physicians specializing in internal medicine, nutrition, and endocrinology, along with its registered dietitians, family nurse practitioner, and diabetes educator work together to help you lose weight and maintain the loss through a combination of lifestyle changes, medication, and sometimes surgery. 鈥淲e can help individuals who are about to embark on their first attempt and don鈥檛 know where to start, as well as those who feel they鈥檝e tried everything without success,鈥 Dr. Barenbaum says.
Whether you resolve to lose weight now or after the new year, take it slow and steady. Says Dr. Barenbaum, 鈥淭he time it takes to reach your goal is not as important as getting there.鈥