A common resolution at the beginning of the year is to reduce weight, which is crucial for those who are at risk of heart disease. Gaining too much weight can raise cholesterol, blood pressure, and blood sugar levels—all of which put strain on the heart.
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But most people find it difficult to shed weight when they are afraid about heart disease. Even being aware of the fundamentals of a low-calorie diet and an activity program that burns fat doesn’t guarantee success. However, comprehensive lifestyle intervention, often referred to as focused behavior coaching, may help a lot of people change their behaviors related to eating, exercising, and other areas of their lives.
You collaborate closely with one or more qualified professionals in an intensive intervention program, such as dietitians, nutritionists, fitness specialists, health educators, and psychologists.
According to George L. Blackburn, director of the Center for Nutrition Medicine at Beth Israel Deaconess Medical Center and professor of nutrition at Harvard Medical School, “the goal is to lose at least 1% of your body weight a week for the first four weeks.” He continues, “It takes a lot of work to reach that goal because it requires a major lifestyle change.”
The objective is to reduce your weight by 5% to 10% over the next several months in order to combat excessive blood sugar, high blood pressure, and other conditions that increase the risk of cardiovascular disease. The U.S. Preventive Services Task Force was persuaded to propose intensive behavioral counseling interventions for individuals who are overweight or obese and have heart disease risk factors based on the research supporting this endeavor.
Adhere to the program
Your primary care physician may be able to suggest a program; they are offered at many major medical facilities around the nation. Be advised that many of these programs do not qualify for health insurance, and that their fees vary greatly. However, it is advisable to confirm with your insurance provider; certain plans could cover several nutritionist visits but exclude other treatments.
The $550 Healthy Habits for Life program at Massachusetts General Hospital, which is linked with Harvard, consists of 12 group support and instruction sessions, a personalized food plan, and two sessions with a personal trainer. Additionally, some organizations include text, email, or phone therapy.
The group support component of these programs is one of the primary advantages. “It’s a lot harder to stick to a program on your own, especially in an environment where everyone else is doing something else,” says Dr. Blackburn. It also helps to have a companion at home who can join you for exercise and to enjoy nutritious meals.
Allowing time to adjust
Dr. Blackburn and dietitian Sonja Goedkoop, who facilitates some of the Healthy Habits group sessions, provide the following guidance on altering one’s lifestyle to promote weight loss:
Make advance plans.
Finding the time to purchase and prepare healthful meals is one issue, according to Goedkoop. Set aside one day per week to organize, buy for, and prepare the lunches and meals for the upcoming week. “Otherwise, it’s a constant battle not to fall into the habit of getting take-out,” she explains. Cut up your vegetables and put them in transparent containers at eye level when you arrive home from the grocery store to encourage yourself to reach for them more frequently.
Choose convenience before anything else.
Never undervalue calorie-conscious frozen meals. Dr. Blackburn claims that “many of them are pretty tasty, and they’re the right portion size.” Save time by using salad bars found at supermarkets.
Consider the size of the portions.
It’s important to measure popular items like salad dressing, peanut butter, and cereal to make sure you aren’t inadvertently consuming more than a serving. You may eat less by using smaller dishes, plates, and even cutlery.
Engage in 10-minute workouts.
Too busy to work out for thirty minutes? Moderate exercise spurts of ten minutes work just as well. Try riding a bike, walking quickly, or even just marching still or jumping jacks.
Maintain a food journal.
One tried-and-true method for reducing weight that works is maintaining a food journal. Apps for smartphones can help with this process. Goedkoop advises looking for a free, user-friendly app that includes both calories and nutrients and has a wide database of meals, including store brands and menu items from chain restaurants. My Fitness Pal and Lose It! are two well-liked ones.
Monitor your actions.
Digital fitness trackers may be useful whether they are tucked into pockets, attached to clothes, or worn as wristbands. Simple ones count calories and steps, while more sophisticated ones record skin temperature, heart rate, and sleep habits. Dr. Blackburn suggests finding one that reminds you to move more during the day, such as the Garmin Vivo.
Put your foot on the scale.
Weighing oneself on a weekly or even daily basis has been demonstrated to assist in weight reduction. However, don’t let daily variations in one or two pounds of weight stress you out.