Necessary skills for weight loss:
- Maintain regular exercise for at least 60 min/day or an expenditure of 2,000 to 3,000 kcal/wk (8,368 kJ) (Klem et al., 1997; Schoeller et al., 1997).
- Decrease the amount of energy-dense foods eaten (especially those that are low in nutrients).
- Practice healthy eating by including fruits, vegetables, and whole grains in the diet.
- Understand portion control.
- Access the services of nutrition counselors or other forms of guidance. (The internet is a simple yet conflicting source)
Essential Factors:
- Self-monitoring. (Be honest with your self assessment on your nutritional intake with intermittent weigh ins)
- Physical activity. (Prioritize your health by dedicating 30+ minutes a day)
- Problem solving. (Crafting strategies to overcome challenges as they are presented)
- Stress management. (Exercise, relaxation, and social support can help reduce stress)
- Relapse prevention. (Avoiding “high risk” situations and view every moment as a learning opportunity to overcome in the future)
- Social influence/support. (Surrounding yourself with the right individuals)
Reference:
Institute of Medicine (US) Subcommittee on Military Weight Management. (2004). Weight-loss and maintenance strategies. Pubmed. Retrieved January 1, 2023, from https://www.ncbi.nlm.nih.gov/books/NBK221839/
Leave a Reply