It’s all over the news: obesity is a major health problem. It is associated with a higher risk of chronic diseases like diabetes, heart disease, and asthma. We are seeing this problem more frequently in adults, teens, and children. We, as adults, can be examples of healthy living and model behaviors to help solve this problem. There are multiple approaches to weight management, and many can result in significant weight loss and help you reach the goal of having a healthy body that is vital, strong, and balanced.

The holistic approach to weight management is based on the understanding that obesity is a symptom indicating a basic imbalance, dis-ease. Correct the imbalance, and excessive weight will no longer be a problem. This imbalance can be physical, emotional, or spiritual. Recovery can be swift when you get to the root of the problem and identify any underlying issues that are contributing to the problem. There are those who gain weight from eating foods that are void of nutrition because they are convenient. To have long term success with weight loss means digging deeper, experiencing self-love and living life consciously. We must take responsibility for our lives and feel worthy of making healthy choices.

Each of us is a biochemically unique and distinct individual, which means that some of us are at a genetic advantage when it comes to weight loss. There are clearly differences in metabolic rates. The relative amounts of protein, carbohydrates, and fat required by each individual vary. Each person’s specific needs vary, but some dietary changes work for most people. You can benefit from increasing your intake of antioxidant rich fruits and vegetables; raw vegetables in particular are nutrition dense and low in calories. Buy organic as much as possible. Avoid trans-fats and limit saturated fats. Avoid processed foods and foods with no nutritional value. Limit your intake of high glycemic foods like pasta and bread. Most of us should increase our intake of essential fats, omega 3 and omega 6 fats. If you eat meat, make sure it is hormone and antibiotic free. Limit caffeine ingestion. Drink purified water.

Keeping a food diary and tracking feelings and emotions can help you and your health care provider determine if your overeating originates in major emotional issues. Recognizing negative emotions and finding alternative solutions to filling emotional needs makes it easier to choose healthy foods. Self-care is essential. Women tend to take care of others and put themselves last. It is necessary to energize your own life force, then caring for others becomes more joyful instead of burdensome. Take time to nurture yourself: get massages and use aromatherapy. Surround yourself by positive people who support you. Any alternative treatments that help you to relax will help you to achieve a healthy weight.

There is a difference between body weight and body composition. Body weight is a number on a scale. Body composition, which details the body fat percentage and the amount of lean muscle, is an important number to follow. Obesity should be thought of as a body composition issue because two individuals with the exact same body weight can have totally different body compositions. For women, the goal is to have no more than 26 percent body fat. During weight loss, the goal is to maintain lean muscle mass. Extremely low calorie diets and fasting often result in loss of lean muscle and a resultant decrease in basal metabolic rate, often resulting in health problems and difficulty in maintaining weight loss. Exercise is one of the most important ways to increase lean muscle mass. Weight training and aerobic exercise are important for improving body composition. Ask your practitioner about nutritional supplements available that can assist with metabolizing fat and maintaining muscle mass.

There are some medical conditions that can make it more difficult to lose weight. Achieving balance and treating these conditions can result in more health and vitality. In women, particularly during perimenopause, estrogen dominance can result in bloating and weight gain. Thyroid disease can affect weight loss. Adrenal stress associated with elevated cortisol levels can cause some profound issues with metabolism and tendencies to store fat. A toxic, overworked liver can contribute to problems with weight gain. Diagnosing and treating these underlying conditions will help you become more balanced and healthy. Don’t be afraid to ask a qualified health practitioner for assistance with weight problems; it’s part of taking care of yourself!

Dr. Linda Kelley, MD is a Board Certified Gynecologist who has been in practice for eight years. Her Marietta, GA practice, Integrative Womencare, emphasizes wellness, disease prevention, and total health. For more information, call 770-649-0094 or visit www.integrativewomencare.com.

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