in focus: Weight Management

Overcoming barriers to weight loss

The tendency to gain weight can differ from one person to another due to pre-existing factors including genetic makeup, environment, cultural background and some medical conditions. In most cases it is possible to overcome these barriers and successfully lose weight.

Genetics
Obesity can run in families, suggesting that there could be a genetic link. However, genes do not always predict future health. In most cases, genes and behavior are both needed for a person to become overweight.

Although you cannot change your genetic makeup you can:

• Pay attention to what you eat and why. Determine if you are eating because you are actually hungry or because you are bored, depressed or lonely.
• Keep records of your food intake and physical activity to make sure you aren’t taking in more calories than you can burn in a day.

Environment

Environment includes lifestyle behaviors and strongly influences weight gain. In our society we tend to eat out, consume large meals, eat high-fat foods, and put taste and convenience before nutrition. We also have a tendency to drive instead of walk, watch television, and visit the vending machine when we hit the “afternoon wall” at work.

Some small environmental changes you can make include:

• After dinner, pack yourself a healthy leftover lunch for the next day.
• Plan your meals weekly and avoid stopping for “take out” on the way home from work.
• Stock a drawer in your desk with low calorie snacks to fend off the “afternoon wall” snack attack.
• Take a 15-minute walk instead of heading to the break room.
• Instead of sitting down in front of the television after dinner, find an activity you like and get the whole family out for 30 or 40 minutes.

Cultural
Our cultural backgrounds may also play a role in controlling our weight. For example, foods specific to some cultures can be prepared with a lot of fat or salt. In addition, there may be an abundance of food and pressure to consume as much of it as possible at family gatherings.

You can avoid letting your family background get in the way of losing weight by:

• Using low-fat or low-salt ingredients when you make some of your favorite family recipes.
• Paying attention to portion sizes when you are at family gatherings.
• Letting family members know that you enjoy their cooking, however, you are watching what you eat and will make the decision about how much you will consume.

Medical Conditions

• Illness: Some illnesses are associated with weight gain and obesity. Your doctor can tell you whether there is an underlying medical condition making it difficult for you to lose weight.
• Lack of sleep: Studies suggest that people who have sleep problems may gain weight over time. Being obese may also contribute to sleep problems such as sleep apnea. Talk to your doctor if you are having difficulty sleeping.
• Drugs: Some drugs can slow the rate at which the body burns calories, stimulate your appetite, or cause your body to hold extra water. Let your doctor know all the medications — including over-the-counter medications and dietary supplements — you are taking.

You may be able to overcome the barriers that are standing in the way of your weight loss by yourself. However, if you need additional tools and more support, there is a team of caring doctors, nurses and dietitians at the Duluth Clinic Weight Management Program all ready to help you get started and keep you motivated.

This Information comes from the Centers for Disease Control and Prevention, the U.S. Department of Health and Human Services and the National Institutes of Health.