Weight Management
Healthy aging means keeping your weight in the normal range. Here at Side Health™, you can learn about weight management and how you can take more care of yourself.
Weight Management Tips
Weight management is essential to preventing many chronic medical conditions and leads to many other health benefits.
Your provider can help you create a weight management plan that allows you to set and achieve your individual goals. These goals may involve physical activity, exercise, and addressing other obstacles that may be preventing you from following a healthier lifestyle.
Physical activity is one of the most important ways to maintain weight loss. The goal for most patients is to reach greater than 150 minutes of moderate exercise every week (around 30 minutes per day for most days) or 75 minutes per week of vigorous activity. Up to 300 minutes of moderate exercise may be needed to maintain weight loss. Muscle strengthening activity twice per week is also recommended.
Moderate Intensity Activity
Activity that makes you breathe harder, but does not overwork you or make you feel overheated. “You can talk, but you can’t sing.”
Examples may include:
Brisk walking
General gardening (i.e. weeding)
Golfing (without using a cart)
Ballroom dancing
Biking (<10 mph)
Any other physical activity where similar exertion is required
Vigorous Intensity Activity
Vigorous exercise is generally at 70-85% of your maximum heart rate. “You can say a few words, but you can’t hold a conversation.”
Examples may include:
Jogging, running
Heavy gardening (i.e. digging)
Tennis
Aerobic dancing
Biking (<10 mph)
Any other physical activity where similar exertion is required
Strength training or resistance training are activities that help you improve your muscle strength.
Examples may include:
Lifting weights
Using a resistance band
Lifting your body weight
Gripping a tennis ball
Carrying groceries
Wall push-ups
Keep Hydrated
It is important when exercising to stay hydrated! Make sure you are drinking enough fluids to avoid dehydration.
Dietary Recommendations
There is not one specific diet that will help all patients the most. However, it is known that too many calories leads to weight gain and obesity.
General tips:
Include vegetables and fruits as a part of every meal, even if they are frozen or canned.
Make half of your grains whole grains. Choose wheat bread over white bread and brown rice over white rice.
Choose smaller portions and eat more slowly.
Drink water instead of soda, juices, and alcohol to reduce sugar in your diet.
Increase chicken, fish, and beans in your diet versus red meats and cheeses.
The biggest contributor to weight loss is being consistent and determined in your weight loss goals.
Some Strategies for Weight Management
Daily weights through Remote Patient Monitoring
Multiple studies have shown that checking your weight daily can help in losing weight and maintaining weight loss. Through remote patient monitoring, scales and other connected devices can help your provider view your daily weight readings and help you meet your weight loss goals.
Goal-Setting
Setting smart and attainable goals is essential to making lifestyle changes.
Portion Control and Meal Planning
Planning your meals can help you control portions, avoid overeating, and buy and eat healthier foods.
Group Support
It can be helpful to have the support of friends, family, co-workers, and others in your community in encouraging you to lose weight.