Summer has officially arrived and thoughts quickly turn to “out of the office” responses and lazy days in the sun, but if you haven’t been able to get that summer-ready body you were hoping to achieve this year, just like in previous years, you are certainly not alone. Losing weight is one of the toughest challenges we face, but understanding the reasons why we fail and developing a strategy for success is the way forward.
Angela Fitch, MD, is associate director of the Massachusetts General Hospital Weight Center and professor at Harvard Medical School. She is also chair of the Jenny Craig Scientific Advisory Board and has spoken to M&F to give us a better understanding of the barriers we face and the knowledge needed to lose weight.
Whether we’ve completely let go or just want that 6-pack to finally manifest, we all share the same struggle when it comes to making the right decisions, but why is the weight loss process so hard ? Well, for starters, limiting your calorie intake is only part of the puzzle. “Weight loss is an abnormal process for the human body, much like how you can’t hold your breath for very long without breathing automatically,” says Fitch. “The human body is designed to protect itself against weight loss by nature, so losing weight and maintaining weight loss is very difficult to do.”
When we think about losing weight, we often focus on a physical change, but to do this we also need to understand our current mental state. “Mental and emotional health is really important when trying to make physical changes,” says Fitch. “Weight loss in particular is hard, and not being in the right mental or emotional frame of mind can have adverse consequences. I always say you need to do this for yourselves, not because someone else ‘other wants it, and that you have to be patient because healthy weight loss can take time, so although of course your physical health is very important and that’s what I advise my patients, emotional health and mental is also linked to our physical side.
Lifestyle changes are key to losing weight
The often used saying; “If you keep doing the same things, you’ll get the same results” has never been more apt than when it comes to losing weight. “Losing weight is always a challenge,” says Dr. Fitch. “It’s not just about eating healthier and exercising. You really need to change your mindset and some of your lifestyle habits. Going out to dinner or having a drink with friends is very different when trying to lose weight.
Taking control of your food intake is so difficult because we need food to survive and snacks are all around us. So many of our favorite social situations revolve around unhealthy foods, from sporting events to weddings and crazy parties, and that makes it all the more difficult to shake off junk food.
Hang in there when it comes to losing weight
Another obstacle to sticking to our weight loss plans is the fact that weight loss is not an instant process. “It can also take a long time to do it properly and healthily, and sometimes people hit a wall or a plateau and they can lose motivation to keep going,” says Dr. Fitch. Along with ongoing lifestyle changes, you need to find a way to get a metabolic edge that retools your body to accept weight loss as an “ok” state. “The human body wants
maintain your target weight, even when this weight is too high,” she explains. “So the body makes neurotransmitters that signal you to eat more even when you’re trying to maintain balance in your diet. Also, the more weight you lose, the lower your metabolism, and as you eat more calories, you tend to gain even more weight with this lower metabolism.So what can we do to win the battle of the Bulge?
Lose weight by giving up the “diet”. Instead, set goals.
“The first thing you can do is not diet, but rather set goals for a better nutrition plan and incorporate support to maintain structure and consistency,” says Dr. Fitch. “Having a supportive team, coach, responsible friend or partner has been shown to produce better results than going it alone.”
Dr. Fitch also recommends sustainable nutritional programs rather than fad diets, such as Jenny Craig’s Max Up Program. This program, and others like it, are less about restriction and more about healthy changes that can be sustained over a longer period of time. Max Up, for example, includes breakfast, lunch, and dinner, but also accounts for snacks and desserts. There’s also 1-to-1 coaching so you don’t feel like you’re going on this journey alone. “Max Up offers intermittent fasting methodology, coaching, and chef-prepared meals,” she says. “In addition, this program has other lifestyle elements proven to help people lose weight; like fun physical activities and hydration reminders.
When it comes to weight loss, not all drinks are created equal
“Generally, Americans tend to be chronically dehydrated,” says Dr. Fitch. “Either we just don’t drink enough water, or we drink dehydrating drinks like soda or alcohol. Drinking more water can definitely help with weight management, especially if you replace sugary, high-calorie juices and sodas with water. There are also a few studies that suggest drinking water helps you burn more calories. You can even suppress your appetite if you have a drink before your meals.
Move it to lose it
Another simple task to make a difference is to start moving more. “The most important thing that people may not know is that you can’t stick to just one type of exercise like cardio or strength training,” says Dr. Fitch. “It’s really a mix of these activities that are most effective for weight loss.”
Cycling, running or swimming “These are more vigorous exercises that get your heart rate up and help you burn more calories in less time,” Dr. Fitch shares. “But it’s also fine to walk if you can’t do those activities.”
strength training “In combination with activity like running or walking, add a day or two of strength training to your weekly workouts,” suggests Dr. Fitch. “It will not only help you lose weight, but it will also prevent you from losing muscle mass as you lose weight. And the more muscle you have, the more calories you burn at rest.
HIIT workouts “Brief bouts of intense exercise followed by longer bouts of slower, less strenuous activity can burn more fat than sustained activity alone,” says Dr. Fitch, who recommends people enroll in programs HIIT at their local gym, or if they want to take smaller strides, they could experiment with the pace and duration of walking to change things up.
Final Thoughts on Fat
“We must accept that obesity, defined as excessive and dysfunctional storage of body fat that negatively affects your health and well-being, is a disease process that warrants non-stigmatizing and unbiased treatment,” says Dr. Fitch. “Set an initial goal of 5% weight loss and work from there. 5% sustained weight loss over time reduces the risk of developing diabetes. If your excess body fat is impacting your health and you’re ready to change that, know that it takes a combination of effort and there is help and support from programs like Jenny Craig and your healthcare team.
