Overweight is caused by taking in more calories than are used. Calories are taken in through food. Physical activity and basic body functions use calories. If more calories are eaten than used, then weight gain will happen.
Factors that can influence the development of obesity include:
Obesity is difficult to treat. Things that affect treatment are:
There are many different options to treating obesity. A mix of treatments may be most successful. It should include changes in diet, activity, counseling, or medicine.
You may need to try different diets before you see results. Diets can be designed by:
Registered dietitians—talk to your doctor about a referral
Internet- or commercial-based organizations such as Weight Watchers or Atkins
Different steps may help you. This may include avoiding certain types of foods. In general, the focus will be on increasing:
Fruits and vegetables
At the same time reduce:
Refined carbohydrates—white breads, pasta, or rice
Your and your doctor will find a plan that works best for you.
The key to weight loss is to reduce the total number of calories that you eat. Following a specific kind of diet, like a low-carb diet, is not necessary. It is much more important to choose a low calorie diet that you can stick with.
Portion, or serving size, also plays an important role. Learning how to read nutrition labels may help you succeed.
Keep track of everything you eat and drink. There are several tracking apps that can be used on your phone or tablet. It makes tracking much easier.
Ask your doctor about an exercise program. Even moderate-intensity exercise, like brisk walking, can help you lose weight.
There are many easy ways to add extra activity into your day. Take stairs instead of elevators. Park your car a little further away. Limit the amount of time you spend watching television. Decrease computer time and substitute it with activity.
There are many tools to help you track and measure your activity. This includes counting the number of steps throughout the day. Many of these tools can connect to apps on your phone or tablets.
Poor sleep can increase your risk of weight gain. Fatigue may also make you want to eat more and move less. Making small adjustments to your routine will help improve sleep:
Get on a regular sleep schedule. Go to bed and get up around the same time every day. Continue even on your days off.
Reduce noise, temperature, and light in the bedroom.
Avoid caffeine, nicotine, and alcohol before bed.
Eat a light dinner and avoid heavy evening meals.
Create a relaxing routine before bed. Try taking a warm bath or reading a book.
Sleep apnea interferes with sleep. If you snore loudly or stop breathing during the night, talk to your doctor about getting a
sleep test. Sleep apnea is treatable and it will improve your overall health.
Weight loss medicine may be prescribed. Medicine alone is not enough to lose weight and keep it off. Some medicine can have serious side effects. There are also risks associated with over the counter medicine and herbal products. Talk to your doctor before taking any of these.
Bariatric surgery makes the stomach smaller. In some cases, it will also rearrange the digestive tract. The smaller stomach can only hold a tiny portion of food at a time. Examples of procedures include:
This option uses a balloon type tool. This balloon fills up the stomach creating a feeling of fullness. The device is inserted into the mouth and passed to the stomach. The device is removed 6 months after it is placed. Talk to your doctor for more information about this procedure.
Dietary guidelines for Americans 2015-2020. US Department of Health and Human Services website. Available at:
https://health.gov/dietaryguidelines/2015/guidelines. Accessed March 23, 2018.
Obesity. Merck Manual Professional Version website. Available at: https://www.merckmanuals.com/professional/nutritional-disorders/obesity-and-the-metabolic-syndrome/obesity. Updated December 2016. Accessed March 23, 2018.
Obesity, bias, and stigmatization. Obesity Society website. Available at: ...(Click grey area to select URL) Accessed March 23, 2018.
Understanding adult overweight & obesity. National Institute of Diabetes and Digestive and Kidney Diseases website. Available at: https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity. Accessed March 23, 2018.