Obesity
Help
If you are concerned
about obesity help is available, so don't despair or think that
you are alone. There are three main sources of help.
Professional help,
for example, doctors, dieticians and gym instructors.
Help from friends
who are supportive and will encourage and motivate you.
Self-help
- the stuff you can do for yourself.
Professional
Help
Before embarking
on any course of action designed to lose a large amount of your
weight, it is essential to see your doctor. A medical examination
will indicate any health problems related to being overweight,
such as diabetes or high blood pressure. Your
doctor will be able to assess your general fitness level and
advise you on diet and exercise.
You may be referred
to a dietician who will help you draw up an eating plan. If
you decide to join a gym or exercise class or take up a new
sport, be sure to get professional advice before you start.
This means booking a session with a gym instructor to work out
an individual exercise plan, ensuring that the teacher of your
class is properly qualified and that you are starting at the
right level.
However, the good
news is, you don't have to do any of these things to become
fit. (see Self Help)
Help
from Friends
Losing weight and exercising
is a lot more fun if you are doing it with someone else. So team
up with one or more friends for motivation. Your friends don't
necessarily need to be trying to lose weight - everyone can benefit
from healthy eating and exercise.
If your friends
are all too busy to be involved in your new project, consider
joining a slimming club. If this isn't possible, you could join
an online forum, where you'll at least be able to talk to other
people in a similar situation and will get encouragement when
you feel you aren't progressing fast enough.
Self-Help
There is a great
deal that you can do to help yourself, which is great because
being struggling with overweight can sometimes lead to feelings
of powerlessness. If you do suffer from serious ongoing depression,
please see your doctor, as you may need treatment.
OK, now let's take
a look at some of the things you can do.
Remember, it's important
to take small steps. If you try to do too much at once, it's
easy to slip back into bad habits. Also, it is vital to remember
that healthy weight loss means gradual weight loss. So, no drastic
measures please!
Food diary
Write down everything
(yes, everything!) you eat for a week. This will help you become
aware of exactly how much you are eating. How many times have
you turned round to pick up another biscuit or piece of chocolate
only to find that you've eaten the lot without realising it!
Decide
which will be the easiest sugary or starchy foods for you to
cut back on and eliminate them gradually from your diet.
Try
some new healthy recipes - there are some on this website
and you'll find plenty more if you do a search:
Exercise.
If you are overweight,
the last thing you want is to be seen in a gym or by the pool
with all those slim people showing off their bodies. The good
news is - walking is one of the best possible forms of exercise
available and it's free and can be done anywhere and at any
time.
Start by walking
a little extra every day - take the stairs instead of the lift,
walk all or part of the way to work and take a short walk in
your lunch break. If you are at home during the day, walk to
the shops. Gradually increase your walking until you are doing
30-40 minutes a day about 5 times a week.
As you start to feel
better - and exercise itself releases endorphins which will
improve your mood - think about taking up another form of exercise,
like cycling, rollerblading or swimming. If you have any concerns
about your fitness levels, check with your doctor first. Try
exercising with friends or family and choose something you enjoy.
Have Fun
On the subject of
enjoyment, make sure you take time every day to do something
you enjoy and which isn't connected with food. This will help
your mood and stop you thinking about food and dieting too much.
Take up an activity you previously enjoyed or have always wanted
to try, go to a language class or learn to make pottery, put
up shelves or knit - whatever appeals to you.
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