| Morbid Obesity
Question:
As-salaamu-Alaikum
I'm seeking information and help in dealing with morbid obesity. I'm 410lb and I need to have both knees replaced .I was told I have osteo-autherites and it is bone to bone at this point. I feel like i'm between a rock and a hard place . They say loose weight but I can hardly walk and the pain is
tremendious. I;m becomming very depressed due to in-activity and in-ability to do thing's for my-self. I have been yo-yo dieting for years Some worked and lost some weight only to gain it all back and then some extra. Over the years I have climbed up,up,up,and this is the most I have every weighed. I'm 52 years and normally very active and a pillar of strength for everyone except my-self. As a matter of fact I'm called the mother of
(name of city removed)! I please advise me of what I can do to help my-self (ISA).
thank you (rock and hard place). Zarina
Answer:
Hello Zarina (I like the name 'mother of (name of city removed)' ISA ;-)
Weight loss is a physiological and psychological problem, the physiological aspects include dietary and exercise regimen. When I work with Eating Disorder clients, I prefer that they develop their own diet, as that reduces the chances of them sabotaging their own program.
My suggestion would be to start writing down everything that you eat for a week, without making any changes in your eating habits, include portion size, calories and fat content. Also include your level of activity. From this information you will get a better sense of what you need to change. You have to know exactly what you are doing that is causing weight gain before you can make changes. Self-awareness is the key to change.
Then cut back in areas that you overeat, eg: if you use too much fat then that is what you need to cut back, if you are eating more calories than required, then that is what you need to reduce. Start slowly, cut back just enough that you don't start feeling deprived. Deprivation is the culprit that makes one get off their diet. Always include your favorite foods in your weight loss plan. Many end up eating more calories to avoid eating their favorite food.
Most people who try to lose weight, cut back the caloric intake to such an extent that it slows down their metabolism. This is the worst thing you can do to yourself. The end result is the opposite of what one is trying to achieve. In working with obesity, I found that many tend to under-eat!!! Surprised ;-)
It is best not to skip meals or cut back calories so drastically that you starve yourself this will only slow down your metabolism. It is best not to go below 2000 calories per day (probably more for your weight), anything below it is harmful. Starvation produces temporary weight loss, once you get off the diet you will gain the same weight back, plus more. This is the typical yo-yo syndrome of weight gain and loss.
Changing food and activity habits is the key to successful, long-term, safe weight loss. Learning to choose low-fat, low-cal foods in moderate portions is a plan that you can slowly begin and maintain for the rest of your life. Physical activity burns body fat and strengthens the cardiovascular system.
When starting think realistically. Make small changes and build on your success. If you have high-cal foods that you love, don't eliminate them, learn to enjoy them in smaller portions, less often. Depriving yourself of foods you like sets you up to sabotage your weight loss plan.
Treat activity the same way, start with shorter sessions and gradually increase time. When you can workout for half an hour without any effort, increase intensity. Even if you start with just 5 minutes a day, that is better than none. Don't start an exercise program in such a way that you are sore the next day and so can't continue it, start slow, slowly build up your strength and stamina, be consistent, and you will see results.
There is no magic in weight loss there are 2 main factors in successfully losing weight, ie: caloric intake and caloric expenditure how much and what you eat and how you use those calories to create a balance such that you lose weight.
Increasing activity will help gain muscle mass, muscle weighs more than fat. Muscles also burn more calories than fat. You may find that with increased activity you are gaining weight, but if you lose inches that means you are losing fat which is better. A weight loss of 1-2 lbs a week is best in producing lasting results. Faster weight loss does not last, and generally it is water loss, not fat.
Like any other habit that you want to change, losing weight also requires constant vigilance and awareness of your eating and activity behaviors.
It may be helpful to work with a dietitian until you get a hang of things.
Hope this works.
Regards
Uzma Mazhar |
