Weight management is an important part of your wellness plan
Our San Antonio OBGYNs address many aspects of your health at every annual wellness visit, including weight management. If you’re overweight or obese, you have a higher risk of developing several medical conditions.
- Cardiovascular disease
- Joint problems
- Gallbladder disease
- Sleep apnea
- Fertility problems
Being overweight or obese also increases your risk of developing certain cancers, including breast, colon, endometrial and gallbladder.
A weight management program begins by setting realistic goals
Your weight management journey should start with realistic weight loss goals. First, you should determine your BMI, or body mass index. Our San Antonio OBGYNs can help you.
- 18.5 to 24.9 is in the normal range.
- 25 to 29.9 is considered overweight.
- 30 or higher is in the obese range.
If you need to lose weight, you should aim for a one to two pound weight loss per week.
Eating healthy and controlling portions help with weight loss
In order to lose weight, you have to burn more calories than you eat. Our San Antonio OBGYNs have some healthy eating tips.
Avoid processed foods. These products often contain high amounts of sugar and fat. Your daily calories should not contain more than 10% saturated fat.
Eat a variety of fruits and vegetables. No single fruit or vegetable has all the nutrients that your body needs, so variety is important. A diet rich in fruits and vegetables can prevent diseases and keep your appetite under control.
Consume foods containing calcium, such as low-fat dairy products, collard greens and baked beans. Calcium can help reduce the risk of osteoporosis and colon cancer.
Include whole grains in your diet. Whole grains provide your body with health benefits. Research has determined that the quality of the carbohydrates you eat is almost as important as the quantity. Whole grains reduce inflammation, cardiovascular disease, type 2 diabetes, cancer and digestive health issues.
Eat lean protein. Bake, broil or grill lean meats, poultry and seafood. Include beans, nuts and seeds in your diet. Lean proteins can reduce the risk of cardiovascular disease, osteoporosis, cancer and diabetes.
Practice portion control. Portion control is an important part of a weight management plan. For example, a healthy portion of protein is a three ounce serving. Meal planning and tracking your daily calories is also helpful.
Exercise to burn calories and maintain physical fitness
Exercise is beneficial in many ways. It lowers your risk of several diseases and health problems, such as high blood pressure, diabetes and cardiovascular issues. It is also good for your mental health. You should aim for the following amounts of exercise each week.
- Moderate aerobic activity, such as walking or biking, for two and a half hours, or vigorous aerobic activity, such as running, for one hour and 15 minutes each week
- Strengthening activities, such as lifting weights, two days a week.
Losing just 5% to 10% of your body weight provides health benefits, so celebrate your progress. Every pound you lose gets you closer to your goal weight.
Our San Antonio OBGYNs care about your total health, including weight management. Contact us to schedule an annual wellness appointment.