Managing obesity is mostly about making lifestyle changes, which may be easier said than done. To maintain your weight you must burn the same amount of calories you take in when you eat. To lose weight you have to burn more calories than you take in. While it’s true that your body burns calories just doing the normal metabolic functions that keep you alive, it burns many more calories when you’re active. But your body is a very efficient engine, so it takes a lot more time and energy to burn calories than it does to take them in.

Talk with your healthcare provider to determine a healthful weight for you and to design an exercise and eating program. Ask for a referral to a registered dietitian and/or an athletic trainer for more personalized help.

Managing Your Diet

Recommendations for a healthful diet change periodically as research evolves—and fads come and go. The safest and most effective way to lose weight is by exercising regularly and eating a healthful diet without excess calories. Current dietary recommendations are based on the food pyramid developed by the US Department of Agriculture.

Portion size is an important determinant of calorie intake. In a recent study, 130 obese subjects with type 2 diabetes were randomly divided into two groups. One group used commercially available portion control plates every day for six months; the other (control) group received dietary teaching but did not use the plates. Subjects who used the plates were significantly more successful at losing weight and reducing their use of diabetes medications compared to the control group.*

Exercise Regularly

Exercise burns calories, takes your mind off eating, and helps prevent a number of medical conditions. Regardless of your weight and health status, there is an exercise program that will work for you. Ask your healthcare provider about which type of exercise program will be safe and beneficial for you. Studies show that exercise promotes weight loss, and exercise is necessary to prevent weight gain after you have lost weight.