In the ongoing battle against weight issues, Dr. Helena Choi, a Board Certified physician in Internal Medicine, Pediatrics, Obesity Medicine, and Lifestyle Medicine at Keystone Family Medicine, emphasizes the importance of lifestyle medicine in achieving sustainable weight loss. In her recent contribution to the Take Care column, Dr. Choi outlines a multifaceted strategy beyond the use of weight-loss medications.
Despite the growing popularity of weight-loss drugs, Dr. Choi advises that these are not standalone solutions. True weight management requires a holistic approach, integrating various aspects of lifestyle medicine.
Key Pillars of Lifestyle Medicine
- Nutrition: Fundamental to health, a balanced diet including fruits, vegetables, whole grains, lean proteins, and healthy fats is crucial. Dr. Choi stresses the importance of mindful eating, focusing on portion control, calorie intake, and opting for nutrient-dense foods to aid in weight management.
- Physical Activity: Regular exercise is pivotal, not just for calorie burning, but also for muscle building, metabolism boosting, and mental health improvement. The recommended regimen includes at least 150 minutes of moderate-intensity aerobic activity each week, alongside muscle-strengthening exercises.
- Sleep: Adequate sleep is essential for weight management, influencing hunger hormones and metabolism. Dr. Choi highlights the necessity of 7-9 hours of sleep per night, advocating for a regular sleep schedule and a conducive sleep environment.
- Stress Management: Chronic stress can derail weight management by promoting emotional eating and metabolic changes conducive to fat storage. Effective stress management techniques include meditation, yoga, and engaging in hobbies.
- Avoiding Harmful Substances: Steering clear of tobacco and limiting alcohol intake are vital, as these substances can contribute to health issues and excess calorie intake.
- Social Support: A robust support network can provide encouragement, accountability, and motivation, crucial for maintaining lifestyle changes.
Dr. Choi concludes that sustainable weight management is best achieved through these six pillars of lifestyle medicine, which together foster not just weight loss but overall health and wellbeing.
Photo credits to Keystone Health
