Research Paper on Weight Loss Strategies
Research Paper on Weight Loss Strategies
Introduction
People who want to lose weight often think that exercising too much will lead to weight loss. What they do not understand is that exercise helps in losing weight when accompanied by a good diet program. When an individual eats a lot after completing an exercise routine, regardless if one vigorously exercises, losing weight will be difficult. Thus, is one really wants to lose weight, then the individual must adhere to various weight loss strategies to ensure one does not gain excessive weight during the training program.
Why is losing weight a societal concern? Considering the many food products available everywhere as well as the stressful conditions that people encounter in school, at work, and even at home, some tend to eat more than what they are supposed to eat in a day. This unhealthy eating habit could lead to obesity. In the United States alone, obesity is said to have reached "epidemic" proportions that it has become one of the leading causes of early mortality (Liu & Elmquist, 2012, p. 3840). Although a preventable disease, it not only affects adults in America but children as well, as cases of childhood obesity are becoming rampant now. Arthritis, diabetes, stroke, obesity, and heart ailments are diseases and illnesses that used to be associated with adults only. However, due to unhealthy choices in food intake, these have become prevalent among children as well. Based on studies made about the U.S., more than 300,000 deaths related to obesity have been recorded and is said to be the second "cause of preventable death in the United States ("Obesity Related Statistics in America, n.d.).
Adding to the issue is how people spend their leisure time, including the types of activities they engage in. Idleness and non-interest in outdoor games push individuals to stay in the house. In addition, due to the availability of the internet, many people, children included, spend more time in front of their computer screens playing games that do not allow for more bodily movements. Either this or they go to arcades to entertainment. This is quite ironic considering that many recognize the health benefits of daily exercise and healthy eating to avoid health problems, and yet, still opt to stay lazy and eat improperly.
Gaines (2012) reports that 69% and 32% of adult and children population in the United States are obese or overweight (178). Among the many states in the nation, only Colorado registered an "obesity rate of less than 20%, [while] 12 states have an obesity rate of [30% or higher], and 38 states have an obesity rate of [25% or higher, but less than 30%]" (178). What is alarming is how the rates increased within a 28-year period of study, where numbers were times two and times three for adults and children, respectively. In addition, not one of the states in America passed the country's 2010 goal of "lowering [the] obesity rates to 15%" (178) considering that 20 years prior to the study, all of America's states registered below 15% obesity rate. This issue on weight problem covers various "age groups, all cultures and races, and all socioeconomic groups" (178).
Effects to Individuals and Society
Despite having that knowledge that becoming overweight presents various avenues for diseases and illnesses to occur, still, more people do not engage in physical activities or make efforts to become healthier and leaner. What these individuals do not realize is the economic costs that becoming obese brings about to themselves and to society as well.
Physically, it messes up with an individual's daily activity, including recreational activities enjoyed with others as well as the body system itself. Becoming overweight is found to influence how the body responds to diseases such increased blood pressure, development of gallbladder and heart problems, skin problems, and wound healing. For women, obesity leads to possible "infertility and irregular menstrual periods" (Cavazos).
Psychologically, it affects the individuals who are having issues at losing weight as difficulty in achieving their desired weight contributes to emotional eating, which is eating and finding comfort through food. Because of continuous weight gain despite efforts to lose weight, it promotes low self-esteem and negative self-image on the individual. In addition, it could affect sexual relations with partners and further contribute to bouts of embarrassment and depression (Cavazos).
Financially, weight problems could put a dent on one's pockets especially when the individual does not have a health card to use in cases he or she needs emergency care. It also contributes to losses in wage and higher health insurance premiums for obese individuals considering the many illnesses associated with obesity (Cavazos).
Healthy Living to Promote Weight Loss
Living and eating healthy is the key to losing weight. In most instances, it involves a change of mindset when it comes to losing weight, including the method on how to lose weight. Many people want to lose unwanted pounds, but shun exercise and dieting in order to reach their goals. However, the weight loss industry offers various options on how to lose weight. One can either ask for professional help from a doctor who can help come up with a good nutrition plan for the individual or work with a weight loss professional or fitness gurus who can help an individual reach the weight goal. There are also companies that support health and wellness programs for their employees, thus, working with health coaches will prove beneficial to weight-watchers. What individuals must consider though is to choose the best health coach for them. Studies prove that some lose weight for only a short period and regain the unwanted pounds after a couple of months to a year. Therefore, when choosing the health expert to work with, individuals must work hand-in-hand with the trainer in coming up with the health program. This means customizing the training and diet program to the individual's lifestyle and needs (Greenberg).
When it comes to exercising, it does not matter how long one exercises as long as the types of exercises are high-intensity, which leaves the body still burning calories even while at rest due to increased metabolism (Greenberg). Therefore, a 30-minute exercise can prove to be more effective than a 1-hour to 2-hours of low-impact exercise.
The adage that espouses eating like a king during breakfast and a pauper at night is often not taken seriously by dieters for fear of gaining the unwanted pounds. However, Greenberg (2012) asserts that eating a heavy breakfast prove to be more beneficial for those who want to lose weight according to a study involving obese people. In the study, the control group was provided with a 600-calorie breakfast as compared with another group of obese people eating a 300-calorie breakfast. However, at the end of the study, those who ate bigger portions during breakfast weighed in less than those who ate a smaller portion during breakfast. Experts explain this as a natural phenomenon for big breakfast eaters who were "more able to stick to the daily calorie regimen and less tempted to eat junk food during the day" (Greenberg), which was not the case for those who ate less during breakfast. As such, the usual thinking that eating too much could lead to obesity is proven wrong. Considering the time when too much calorie eating is done will not affect an individual's weight.
Psychological Preparation to Weight Loss Strategies
Success in losing weight is not all about exercise and diet alone. The mind has a lot to do with whether an individual will successfully lose weight or gain unwanted pounds. Thus, individuals who intend to lose weight should prepare themselves psychologically by making a commitment to the weight loss program they subscribe to (Mayo Clinic Staff). This means willing oneself to making lifestyle changes in terms of exercise and diet, as well as finding a compelling reason why one wants to lose weight. Therefore, in doing so, an individual has to assess other factors in one's life in order to determine other causes that may contribute to weight gain, such as work and relationship stresses that makes the individual eat more and other medical conditions that lead to uncontrollable weight gain.
In line with this, an individual must find a compelling reason to lose weight to keep him or her focused and motivated to complete a weight loss program. It could be as simple as looking good for an upcoming party or attain overall health wellness. What is important is an individual chooses to lose weight for the betterment of oneself and not for acceptance by others (Mayo Clinic Staff). It is also important to establish a network of supporters who will make sure that the individual follows the daily regimen. Thus, during moments when the individual feels tempted to go against the routine, he or she only has to ask help from the support group. To help individuals achieve their weight loss goals, it is crucial that goals are realistic and not vague representations of what the individual wants to happen.
Hypnotherapy as a Method for Losing Weight
A new methodology that helps in the promotion of weight loss is hypnotherapy, which "replaces [one's attitude, decisions and actions towards everything [that made the individual gain weight]" ("Why Hypnosis is Successful for Weight Loss"). Through this method, the hypnotherapist helps change how one sees food and other activities that contributed to weight gain. It can make an individual lose weight in 2-3 weeks and helps motivate an individual to eat healthy instead of succumbing to emotional eating. It aids in improving one's "willpower, direction, motivation and clearly visualizing [the] ultimate goal" ("Why Hypnosis is Successful for Weight Loss"), that is, losing weight. Therefore, everything happens in the mind and the body simply follows what the mind dictates.
Conclusion
Becoming healthier and stronger entails that people adhere to strict exercise and diet program that will help the body burn calories. It also necessitates changes to improve lifestyle practices so that people stay in good health and avoid illnesses and diseases associated with increased weight. As individuals change their lifestyle and eating habits, there will be healthier than sickly people. All they have to do is find the perfect weight loss strategy program for them and stick to it.
References
Cavazos, Miguel. (2011). How obesity is affecting us today. Livestrong. Retrieved from http://www.livestrong.com/article/347708-how-is-obesity-affecting-us-today/
Gaines, Kaye, K. (2012) Healthcare and obesity: Can we really have our cake and eat it, too. Urologic Nursing, 32(4), 178.
Greenberg, Melanie, A. (2012). Seven proven tips for weight loss success. Psychology Today. Retrieved from http://www.psychologytoday.com/blog/the-mindful-self-express/201209/seven-proven-tips-weight-loss-success
Liu, Chen, & Elmquist, Joel, K. (2012). Tipping the scales early: Probing the long-term effects of obesity. The Journal of Clinical Investigation, 122(11), 3840-41.
Mayo Clinic Staff. (n.d.). Weight loss: 6 strategies for success. Mayo Clinic. Retrieved from http://www.mayoclinic.com/health/weight-loss/HQ01625
Obesity related statistics in America. (n.d.). Get America Fit Foundation. Retrieved from http://www.getamericafit.org/statistics-obesity-in-america.html
"Why hypnosis is successful for weight loss". (n.d.). Mind Motivations. Retrieved from http://www.mindmotivations.com/resources/articles/why-hypnosis-successful-weight-loss
