Losing weight – it’s a hot topic in the media, in doctors’ offices and in our homes. And it’s part of a $60 billion health and fitness industry in this country. But what’s a long-term solution to maintaining a healthy weight?
The one-size-fits-all mentality doesn’t work with weight loss, according to Dominee Cruz Miranda, M.D., Family Medicine physician at Marshfield Clinic Colby Center.
“As women age, get married, have children and go through menopause, their bodies change, and so does their weight,” she said. Maintaining a healthy weight should be “more of an awareness early on to develop good habits – like eating healthy and exercising regularly.”
Dr. Miranda recommends that her patients with hectic family and work schedules try to carve out time each day to maintain their health. “It’s not about going on a diet; it’s about making lifestyle changes.” It boils down to a simple truth: “Eat smaller portions and get regular exercise.”
A good starting point is to know your body mass index (BMI), a measure of body fat based on height and weight that applies to adult men and women.
In her OB-GYN practice at Marshfield Clinic Marshfield Center, Physician Assistant Ann Sommer relies on the BMI chart because it is “an excellent visual for patients to see where they should be. Weight is not as black and white as it used to be. It’s important to consider a woman’s special conditions, athletic preferences, genetics and age. As we age, our muscles atrophy or shrink and fat becomes more predominant.”
Getting older does not have to mean a midriff bulge is inevitable.
Learning how to eat healthy foods, in appropriate portions, then exercising to burn calories can help drop the pounds at any age. The USDA website MyPlate.gov offers a wealth of ideas on how to enjoy food while eating less.
As for the type of exercise, it all depends on your present physical condition. Both Dr. Miranda and Sommer agree that 20 minutes of sustained exercise daily is a good starting point. Before starting any diet and exercise program, consult with your doctor.
Slow and steady weight loss of one to two pounds per week is recommended for long-term success.
Often, the biggest roadblock to losing weight is the mindset, Sommer said. “Find out what works best for you. Some women succeed in a group environment, others follow their own detailed diet and exercise plan. Either one requires the same mindset and determination.”
