Lifestyle Matters: Aspirus Health’s Guide to a Healthy Weight
1/23/2024
Madeline Oestreich, MD, Aspirus Family Medicine Physician
More than 40 percent
of Americans grapple with obesity, putting them at a higher risk for serious
health issues like heart disease, stroke, type 2 diabetes, and certain types of
cancer, as highlighted by the Centers for Disease Control and Prevention (CDC).
With efforts to
reduce this percentage, Aspirus Health recognizes Healthy Weight Week (January
21 through 27) and aims to empower individuals with practical knowledge to make
informed choices about their nutrition and activity levels.
"We can define
unhealthy weight as being underweight, overweight, or obese,” says Madeline
Oestreich, MD, Aspirus Family Medicine Physician. While factors such as
weight and Body Mass Index play a role in an individual’s health, she asserts,
“A healthy weight is not just a number. It's a dynamic balance unique to each
person."
Dr. Oestreich offers
practical guidance for individuals looking to make positive changes to their
overall health.
Make informed food
choices. Dr. Oestreich encourages patients to consider using a food tracking
app. This simple practice allows people to have a better understanding of the
calorie count of their meals. “That way they can make more educated choices on
what types of foods they're eating. Diet is really important,” says Dr.
Oestreich. “Then once you add physical activity, you’ll need to tailor your
diet to make sure you’re able to maintain your activity level.”
Move your body.
Dispelling common misconceptions, Dr. Oestreich suggests, "You really
don't have to do the craziest, next best thing in exercise." Instead, she
recommends straightforward approaches like a 30-minute daily walk or a basic
home exercise program.
Be consistent. Dr.
Oestrich advises at least 30 minutes of moderate-intensity exercise five days a
week, totaling 150 minutes weekly. "Consistency is key," she
emphasizes.
Prioritize sleep.
Sleep, often overlooked, plays a crucial role in metabolism and weight
management. She recommends getting at least seven to eight hours of sleep each
night.
Go easy on yourself.
Dr. Oestreich acknowledges that family history can influence the ease or
difficulty of weight loss. However, she reassures patients that health care
professionals are available to address questions about medications, lifestyle
changes, and other factors affecting weight.
"Weight loss is
not always a linear process. Setbacks are normal. Just take them in stride and
get back on with your weight loss journey when you can,” says Dr. Oestreich.
Talk to your primary
care clinician for personalized guidance tailored to your unique health needs.
They can offer insights, answer questions, and support you on your journey to
achieving and maintaining a healthy weight.
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