Dear Dorothy,
I am a 35-year-old woman struggling with excessive weight. Over the years, my weight has steadily increased, and I now find it challenging to keep up with daily activities. This situation affects my self-esteem, relationships, and overall happiness. I’ve tried various diets and exercise routines, but nothing seems to work long-term. I often feel overwhelmed and don’t know how to regain control over my health. What can I do to make lasting changes and feel better about myself?
Sincerely,
Laura
Dear Laura,
Thank you for sharing your concerns. Dealing with excessive weight can be a challenging and emotional journey, but know that you’re not alone. Here are some steps to help you regain control and make lasting changes:
1. Consult a Professional
- Medical check-up: Start by consulting your doctor to rule out any underlying health conditions that might be contributing to your weight gain. Your doctor can also provide guidance tailored to your specific needs.
- Dietitian or Nutritionist: A registered dietitian can help you create a sustainable eating plan that meets your nutritional needs and aligns with your lifestyle.
2. Set realistic goals
- Small steps: Set achievable goals rather than aiming for drastic weight loss. Small, consistent changes are more sustainable and less overwhelming.
- Track progress: Keep a journal to track your food intake, exercise, and how you feel. This can help you identify patterns and stay motivated.
3. Find enjoyable activities
- Physical activity: Exercise doesn’t have to be a chore. Find activities you enjoy, whether it is dancing, swimming, hiking, or yoga. The key is to stay active and make it a regular part of your routine.
- Social support: Join a group class or find a workout buddy. Social support can make exercise more enjoyable and help you stay accountable.
4. Focus on mindful eating
- Healthy choices: Incorporate more whole foods, such as fruits, vegetables, lean proteins, and whole grains, into your diet. Avoid restrictive diets that are difficult to maintain.
- Mindful eating: Pay attention to your hunger and fullness cues. Eat slowly and savour your meals to prevent overeating.
5. Address emotional factors
- Mental health: Consider speaking with a therapist or counsellor to address any emotional issues that may be contributing to your weight gain. Emotional eating is a common challenge, and professional support can be invaluable.
- Self-compassion: Be kind to yourself. Weight management is a journey, and setbacks are a normal part of the process. Focus on your progress, not perfection.
6. Build a support network
- Family and friends: Share your goals with supportive family and friends who can encourage you and celebrate your successes.
- Online communities: Consider joining online forums or support groups where you can connect with others who are on similar journeys.
7. Celebrate non-scale victories
- Beyond weight: Celebrate improvements in your energy levels, mood, and overall well-being. Remember that health is not just about the number on the scale.
Making lasting changes takes time and patience, but every small step brings you closer to your goal. Believe in yourself, seek support when needed, and celebrate your progress along the way.
Wishing you strength and success on your journey,
Dorothy