Obesity
Making Changes
To make big changes in your lifestyle, you have to be committed. Ask yourself if this is the right time. Are you ready to make a well thought-out plan and stay with it? Do you have the support of your family and friends? Have you talked with your doctor, and do you know what your first steps will be?
Ask your doctor to help you:
- Identify things that cause you to gain weight.
- Identify any medicines you are taking that may make it harder for you to lose weight.
- Make lifestyle changes instead of dieting.
Your doctor may recommend the following professionals to help you make changes:
- A registered dietitian can help you determine how many calories you need and how best to get them.
- An exercise specialist or personal trainer can help you plan a safe and effective exercise program.
- A counselor or psychiatrist can help if you have an emotional problem such as depression or anxiety, have experienced sexual or physical abuse, have family problems, or abuse drugs or alcohol.
- A surgeon may be needed if you and your doctor think that obesity (bariatric) surgery is an option.
When you are ready to start making changes, do not take on too much too soon. Anything you can do today that was healthier than yesterday is a step in the right direction.
Set small goals. Your goals should be specific, within your reach, and flexible enough to break once in a while. A goal to be more active and eat better is too general. Instead, make a plan to be active 3 to 4 times per week. Perhaps start with a goal of walking for 15 minutes 3 times a week, and then increase it to 4 times a week. When you reach this goal and it has become routine, set a new one. But realize that you may have setbacks now and then—these do not mean that you have failed.
Think about a time that you were successful in making a change, and remember what motivated you. Try to draw on a similar motivation, and set small, realistic goals. Experiencing success, no matter how small, is important. Each time you meet one of your goals, set another one.
Using a pedometer or step counter can help you set goals and be more active. For more information, see:
If you don't think you are ready for making changes, try to pick a date in the future. Make an appointment to see your doctor and discuss whether that time is right for you. In the meantime, think about how you can fit changes into your life.
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| Author: | Jeannette Curtis | Last Updated: April 16, 2009 |
| Medical Review: |
Caroline S. Rhoads, MD - Internal Medicine
Matthew I. Kim, MD - Endocrinology & Metabolism |
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