Q: Sorry to bother you again. I am 32yrs and a mother of 5. I have serious problem with my body weight. I weigh about 140 kg. What health tips can you give me to enable me lose weight healthy and proportionally? I have used Chinese herbs, all to no avail. I don’t have enough stamina for workouts because I easily feel dizzy, though I engage in some non-strenuous exercises. I need your help. Thanks.

A: Hi Madam, it’s good to know you have been making efforts to lose weight and more impressive that you want to do it the healthy way. There are over a million weight reduction programs out there, placing emphasis on exercise, dieting and losing weight fast. However, most of these do not look at the healthier, more lasting lifestyle changes which proffer better results.

It’s quite simple to understand, if you take in more than you burn out, you add weight, and if you eat fewer calories, than you burn, you lose weight. But, this is not the case for everyone, genetically, some people have found themselves bigger than others and no matter how hard they try, nothing seems to work.

Weight loss, is not an event, it is a continuum. It takes time, commitment and motivation. It’s not only changing what you eat, and spending so much money in a gym to exercise. It’s a permanent lifestyle modification. From changing how you see food, keeping a diary of the calories you take in, as well as keeping a track of your progress, involving the whole family, to managing your emotions, being absolutely patient, paying attention to meal times and getting motivation from support group.
Concerning your diet, it’s better not to look for any ‘short cut’ or ‘quick-fix’ pills; not only do they make you feel deprived, you tend to add more weight so quickly the moment you stop them. Eat only during mealtimes, watching what you eat. A balanced diet, with more of vegetables (leafy salads, green veggies),high fiber diet (beans, oatmeal, wheat), and fruits (apples, oranges, watermelon, berries) which tend to fill your stomach faster, and thereby reduce the quantity of what you eventually consume. Avoid snacking in-between meals, eat slowly, and also don’t eat to your full. The rule is divide your stomach into three parts, 1/3rd for food, 1/3rd for water, and the remaining 1/3rd for air. Avoid emotional eating, many of us do this, eating when you are stressed or angry; when you just got paid, and you feel the need to reward yourself for ‘all the hard work’, and then take yourself out to a fast food restaurant. Avoid banning certain food…the tendency is you’ll overindulge when you get the opportunity to; rather eat less of the unhealthy foods.

Concerning exercise, I would advise you take it on slowly, and stop when your body cannot tolerate it any more. You may also need to see a doctor to evaluate you in respect of the dizziness and also give you advice on the type and extent of exercise appropriate for you. You can however engage in simple exercises like walking and breathing exercises.

It may also help to get busy, with activities that don’t require sitting for long, like watching TV. Drink a lot of water, and join a support group to remain motivated. Hope all of this helps, in achieving your desired goals and remaining there. Best wishes!

****This post was contributed by a guest doctor blogger.

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