Missouri Health

To no one’s surprise, the predominant New Year’s resolution is to lose weight. Some people do keep this resolution. Unfortunately, statistics show that 90 to 95 percent of people who lose weight do not keep it off, gaining it back in a relatively short period of time.

So why even try? Because your health and your longevity depend on it. There are certain proven principles that lead to successful, long-term weight loss.

Possibly the number one key to weight loss is accountability. The best way to lose weight is to become part of a formal program ― or even an informal group of dieters ― in which you schedule regular weigh-ins.

Fellow dieters, who become members of a program or a group, serve not only as support partners to encourage you, but also help you remain focused on and committed to the behavioral changes that lead to real weight loss.

If you do not choose to become a member of a structured program or group, at least keep a daily journal of your exercise, physical activities and diet that you can share with a spouse or friend who can serve as that support partner.

Essentially, weight loss boils down to increased daily activity and, most importantly, reduced intake of calories. The very best dieting advice I can give you is very simple: eat more fruits and vegetables.

The recommended minimum weekly allowance of fruits and vegetables is 35 servings ― that’s at least five servings of fruits and vegetables a day! Very few can truly say their daily diets meet that requirement. However those who do feel fuller and more satisfied, will eat less and should lose weight.

Be sure not to confuse real vegetables like broccoli and green beans, with potatoes and corn, which are starch-filled. To lose weight, eat more of the former and far less of the latter.

Many dieters forget that it’s not only what we eat, but what we drink at a meal that affects weight. Regular soda and fruit flavored drinks are sources of empty, useless calories. Exchanging soda and other sugared drinks for non-calorie liquids like water or diet soda is perhaps the single most effective diet modification you can make.

Even something as simple as serving food on smaller plates and drinks in thinner glasses has an effect on how much you will consume at a sitting. Studies show that eating from smaller plates actually make you feel full with less food. As a liquid, soups are another good source of getting extra volume into your body and thus feeling fuller quicker. Make sure that the soup is broth rather than cream-based, however.

Whichever way you achieve it, remember this: if you lose and keep off as little as five to 10 percent of your body weight you can make a significant difference in your health. You can prevent or put in remission type II diabetes, improve unhealthy blood cholesterol levels and relieve stress that deteriorates your joints.

If you are considered obese (100 pounds above your normal body weight) a comprehensive program that includes meal replacement, education, group therapy and exercise can be highly successful, if the participant is committed. Weight-loss medications and obesity surgery are options that can be effective and greatly improve your chances of losing weight and keeping it off.

Most importantly, remember, weight is not about a number but about your health and quality of life.