Time to get motivated! Obesity is clinically defined as the excess accumulation of body fat. Obesity is a chronic disease that has become one of the most serious health problems in western society today. As the focus on weight has intensified, there has been an increasing recognition of the social consequences of being overweight. Negative stereotypes include perceptions that over weight people are mean, stupid, ugly, unhappy, sloppy, lazy, less competent, socially isolated and lack in self discipline, motivation and self control.
Research shows that anti-fat attitudes begin in early childhood. This leads to poorer psychological functioning; such as higher levels of depression, body image distress and lower levels of self esteem. Because of the stigma associated with being overweight, coping measures and motivational efforts influence emotional well-being. According to the Journal of the American Board of Family Medicine: "Approximately 65% of Americans are either overweight or obese." Fortunately modest weight loss has shown to improve the many risk factors for cardiovascular, pulmonary and other chronic conditions.
Varying the diet and physical activity are considered the major modifiable factor's in weight control. Most people trying to lose weight are not using the recommended combination of reducing calorie intake and commencing a physical activity for three days a week or more. A common strategy is to consume less fat, but not fewer calories-unfortunately this does not work. It has been suggested that one key to maintaining weight loss is motivation. The health-belief model when applied to weight loss, suggests that people will be motivated to lose weight if they believe that weight loss will decrease there likely hood of developing a life threatening illness. Specific changes such as reduced calorie intake and exercise will yield significant weight loss, and they are confident that they are able to perform the requisite behaviours. People who are motivated tend to lose weight and more importantly maintain their lowered weights.
The message needs to get across to people: that weight loss has positive health benefits. People intending to loose the weight must change their way of thinking. The past does not determine the future. Research shows that people who set goals, recognise the need for a healthier diet, exercise, and keep a food and activity journal are 64% more likely to lose weight and keep it off in comparison to those who do not. In order to get and stay motivated - One needs to be patient with themselves. Set reasonable and achievable weight loss goals. Set a daily calorie intake. A dietitian or physician can help with this. You will feel empowered and in control, thus making better decisions for yourself. The calorie intakes can range from 1800 to 2200 per day, which can be reduced over time to give you the desired weight loss needed. Remember you are doing this for yourself and no one else, forget the past failures and focus on the future. Eat foods that you enjoy eating as long as it is the healthier option. For example instead of eating white bread, eat brown bread instead.
Start exercising, begin by going for a walk in your neighbourhood, 10-20 minutes a day and slowly increase the time and distance over the coming weeks. Be committed to change, you are in this for the long haul, immediate results will not be seen right away.
Losing weight is challenging but achievable. Maintain a positive attitude and stay motivated and in time you will see excellent results. Use the many resources that are made available. Consult your physician, they can arrange a dietitian for you,when you are ready, join weight loss clubs and these interventions will keep you on the path of success.
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