{"id":925,"date":"2013-01-16T09:19:38","date_gmt":"2013-01-16T14:19:38","guid":{"rendered":"http:\/\/52.229.122.34\/en\/?p=925"},"modified":"2021-02-17T15:36:00","modified_gmt":"2021-02-17T20:36:00","slug":"weight-management-is-much-more-complex-than-eating-less-and-exercising-more","status":"publish","type":"post","link":"https:\/\/www.ottawahospital.on.ca\/en\/uncategorized\/weight-management-is-much-more-complex-than-eating-less-and-exercising-more\/","title":{"rendered":"Weight management is much more complex than eating less and exercising more"},"content":{"rendered":"

We understand that being overweight is a chronic medical condition. Weight management is much more complex than eating less and exercising more.<\/p>\n

Typically, New Year\u2019s resolutions involve a focus on health and weight management. Here are 13 tips for 2013 to help get \u201cback on track\u201d after the holidays.<\/p>\n

    \n
  1. Start today<\/strong>– don\u2019t wait until the start of the week.<\/li>\n
  2. Set realistic goals<\/strong> – pick goals that are tied to your behaviour rather than a weight goal.<\/li>\n
  3. Keep a food and activity journal <\/strong>– try www.eatracker.ca<\/a> (Registered Dietitians of Canada).<\/li>\n
  4. Find alternative activities to eating <\/strong>– go for a walk, read a book, listen to music, dance\u2026<\/li>\n
  5. Practice mindful eating <\/strong>– slow down by chewing thoroughly and by observing taste, temperature, flavour, texture and colour of each bite of food.<\/li>\n
  6. Include 10 minutes of physical activity into your day and gradually increase <\/strong>– focus on activities you like to do.<\/li>\n
  7. Reward yourself for your efforts <\/strong>– use non-food rewards.<\/li>\n
  8. Avoid deprivation <\/strong>– follow the 80\/20 rule; plan for healthy meals and snacks 80% of the time; \u201ctreats\u201d 20% of the time.<\/li>\n
  9. Ensure you are well hydrated.<\/strong>\n
    \n\u201cIt does not matter how slowly you go as long as you do not stop.\u201d Confucius<\/em><\/div>\n<\/li>\n
  10. Get regular sleep<\/strong> – go to bed and rise around the same time each day.<\/li>\n
  11. Listen to your hunger cues<\/strong> – Planning regular meals and snacks is important. We also sometimes reach for food in response to emotions (e.g. sadness, stress, boredom). Check in with yourself before eating and notice whether you are physically hungry or having cravings. If you are not physically hungry, find an alternative activity.<\/li>\n
  12. Surround yourself with a healthy environment<\/strong> – try to restrict or eliminate tempting foods in your home. Have more fruits and vegetables in a visible location.<\/li>\n
  13. Plan ahead<\/strong> – write grocery lists, plan out meals and pack lunch\/snacks<\/li>\n<\/ol>\n

    Be patient and gentle toward yourself as making healthy changes takes time and energy. Endeavour to do one thing today that was healthier than yesterday.<\/p>\n

    Please feel free to contact The Ottawa Hospital Weight Management Clinic for more information regarding our programs
    \nat 613-761-5101.<\/p>\n

    Dr. Julie Beaulac, C. Psych.
    \nClinical and Health Psychologist
    \nBariatric Centre of Excellence
    \nThe Ottawa Hospital Weight Management Clinic<\/div>\n
    Candace Vilhan B.A psych., E.C.E
    \nBehaviour Therapist
    \nBariatric Centre of Excellence
    \nThe Ottawa Hospital Weight Management Clinic<\/div>\n","protected":false},"excerpt":{"rendered":"

    We understand that being overweight is a chronic medical condition. Weight management is much more complex than eating less and exercising more. Typically, New Year\u2019s resolutions involve a focus on health and weight management. Here are 13 tips for 2013 to help get \u201cback on track\u201d after the holidays. Start today– don\u2019t wait until the […]<\/p>\n","protected":false},"author":25,"featured_media":926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-925","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"wps_subtitle":"","_links":{"self":[{"href":"https:\/\/www.ottawahospital.on.ca\/en\/wp-json\/wp\/v2\/posts\/925","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ottawahospital.on.ca\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ottawahospital.on.ca\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ottawahospital.on.ca\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ottawahospital.on.ca\/en\/wp-json\/wp\/v2\/comments?post=925"}],"version-history":[{"count":0,"href":"https:\/\/www.ottawahospital.on.ca\/en\/wp-json\/wp\/v2\/posts\/925\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ottawahospital.on.ca\/en\/wp-json\/wp\/v2\/media\/926"}],"wp:attachment":[{"href":"https:\/\/www.ottawahospital.on.ca\/en\/wp-json\/wp\/v2\/media?parent=925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ottawahospital.on.ca\/en\/wp-json\/wp\/v2\/categories?post=925"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ottawahospital.on.ca\/en\/wp-json\/wp\/v2\/tags?post=925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}