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 BEATING OBESITY WITH EXERCISE, DIET AND MIND/BODY CONNECTION

Obesity is on the rise in the United States, with the number of Americans suffering from obesity increasing faster than ever— On top of that, other studies show that almost half of Americans do not get the amount of exercise they need to maintain good health. Many doctors and healthcare providers agree: there is most certainly a connection between a obesity and exercise.

That’s why one of the best ways that you can fight obesity is to create wellness—focused activities that help you find an enjoyable workout routine, improve sleep, eat more balanced diet and address any mental health issues that could be contributing to your weight gain.

Exercise

The Department of Health and Human Services recommends healthy adults get an average of 150 minutes per week of exercise. You can accomplish this with 20 minutes of activity a day or go a little bit longer with your workout sessions and do  50 minutes of activity three days a week. It’s important that you find something you enjoy doing. If you aren’t looking forward to the exercise routine you’re less likely to do it. And if you start off with something too strenuous or too difficult you may feel like your goals are simply too hard to accomplish. That’s why it’s vital for you to start out slow and and make gradual increases in your activity level. Here a few ways to add fun and enjoyable activities to your daily routine:

• Take an upbeat fitness class with a friend who will encourage and support you. If you love dancing try Zumba or belly dancing. if you want to burn a ton of calories, consider a spin class. If the weather is nice, take an outdoor bootcamp class.
• Try something new. Use discount websites like Groupon to explore new and innovative workouts without paying an arm and a leg for a membership or a series.
• Fit it into your schedule in a way that doesn’t inconvenience you. If you know you’ll be too tired to go for a walk or a jog after work, take them during your lunch break.

Be sure to change things up so you never get bored. Avoiding a plateau for mind and body is essential to staying on track.

Eating

Eating healthy is not about strict diet plans were starving yourself. It’s about making sure that what you put into your body is balanced, whole and healthy. Talk with your healthcare provider and here she will be able to recommend sample meal plans that will help you on your journey to lose weight. Harvard's Healthy Eating Pyramid recommends vegetables, fruit 2 to 3 times a day, whole-grain with most meals, and nuts and beans 1 to 3 times a day. Avoid overly processed foods,  even if they say they’re low in fat or low in carbs. Sugars and refined carbs can be the hardest to give up because we are so addicted to them as individuals and as a culture. However if you can work toward limiting the amount of sweets and processed foods that you eat you will see a more significant impact in your weight loss.

For some people obesity is more than diet and exercise. In these cases many people consider bariatric surgery. There are several different types of bariatric surgeries, but the term generally refers to surgeries that reduce the size of the intestines and/or the stomach. The surgeries are most often recommended and most effective for people who are extremely obese, which means they have a body mass index (BMI) in excess of 40.

Mental Health

There are many physical reasons for obesity to become a struggle in your life. But they’re also mental health reasons that can factor in. Some people use food as a coping mechanism your feelings of anxiety or depression. It’s not uncommon to get stuck in a loop where you become depressed about your weight and so you turn to food to comfort you, which only then makes you more depressed about your weight. In these situations you might feel guilty or hopeless.

It’s important that you recognize that you were not alone in these feelings and there is help available. Talking to friends, family members, support groups, mental health professionals, or even your doctor or provider can open up doors that will help you learn to manage the mind/body connection that impacts your journey to a healthy weight.

Always remember one of my mantras., "The more you know about how your body works, the better you can take care of yourself."