Four CGI women standing sideways in profile representing human body types from thin to obese on a black background.

3 Steps to Lose Weight: A Practical and Mindful Approach

Empowering You to Take Control of Your Health and Well-being

Embarking on a weight loss journey can be overwhelming, but breaking it down into manageable steps can make the process more achievable and less daunting. Here’s a three-step approach to help you get started.

Step 1: Understand the Consequences

Begin by comprehending the physical and psychological implications of being overweight:

Measure Your Waist: For women, a waist circumference over 35 inches (88 cm) and for men, over 40 inches (100 cm) could be indicative of obesity.
Calculate Your BMI: Use a BMI calculator to understand where you stand. A BMI of 30 and above is considered obese.

Health Risks:

For Women: Increased risk of heart disease, diabetes, high blood pressure, various cancers, gall bladder stones, osteoarthritis, and stroke.
For Men: Higher likelihood of heart disease, diabetes, high blood pressure, certain cancers, gall bladder stones, and stroke.
Additional Risks: Include gout, sleep apnea, and depression.

Psychological Impact:

Reflect on your happiness and well-being at your current weight versus a healthier weight.

Step 2: Take Responsibility and Dispel Myths

It’s time to stop making excuses and focus on what you can control. Let go of false notions:

“There’s nothing I can do” – False.
“I’ve dieted and regained weight; it’s pointless to try again” – False.
“I gain weight even when I don’t eat much” – False.
“It’s hereditary; I can’t change it” – False.
“My weight gain is mysterious; I should stop trying” – False.
“Losing weight slows metabolism, making me gain weight easily later” – False.
“Weight loss increases the risk of bulimia” – False.
“I can’t exercise” – False.
“It’s better to stay overweight than try to lose weight” – False.

Recognize that while you can’t change your genetics, your actions and behaviors play a crucial role in managing your weight. Avoid dwelling on unfairness or factors beyond your control. Remember, change is possible through behavior modification.

Step 3: Take Action Now

Don’t wait for the perfect moment to start your weight loss journey. The best time is now.

Acknowledge that obesity is a real issue for you.
Understand that, despite genetic factors, the root cause often lies in your eating habits and psychological state.
If you’re ready for immediate action, seek support and guidance.

Ready to Begin?

Weight loss isn’t just about looking a certain way; it’s about your health, both physical and mental. If you’re ready to make a change, we’re here to support you every step of the way.

Reference: Esherick JS MD. Tarascon Primary Care Pocketbook, 2004