Understanding Weight Management

The Three Main Causes of Weight Gain

1. Calorie imbalance: Consuming more calories than burned through activity
2. Inactivity: Lack of exercise leads to energy storage as fat
3. Genetic factors: Family history can influence body weight

Effective Weight Loss Strategies

To lose weight healthily, focus on these key approaches:

• Choose low-calorie, nutrient-dense foods:
  • Fruits and vegetables (e.g., 2 lbs broccoli = 273 calories vs 2 lbs meat = 2,900 calories)
  • Whole grains and complex carbohydrates
  • High-fiber foods that promote fullness
• Adjust meal timing:
  • Hearty breakfast
  • Moderate lunch
  • Light early dinner
• Increase physical activity: Regular exercise burns calories and boosts metabolism

Health Risks of Obesity

Excess weight significantly increases risk for:

• High blood pressure and heart disease
• Type 2 diabetes
• Gallbladder issues and gout
• Arthritis and joint problems
• Respiratory and circulatory disorders

The Weight Loss Solution Triad

1. Calorie-controlled eating
2. Low-fat, high-complex carbohydrate diet
3. High-fiber foods with regular exercise

Underweight Considerations

While less common, being underweight also presents challenges:

• Requires calorie-dense healthy foods (nuts, legumes, whole grains)
• Can be as challenging to address as overweight

Achieving a healthy weight transforms your life – bringing better health, increased energy, and greater happiness. The journey may be challenging, but the rewards of feeling your best make every effort worthwhile.