8 Lifestyle fixes to help with weight loss


Psychiatric patients are at high risk of becoming obese—with rates up to 63% in schizophrenia and 68% in bipolar disorder. Moreover, weight gain from psychotropics is associated with medication non-adherence.


The 8 behaviors described below can help individuals become more active and take steps toward a healthier lifestyle.


1.  Keep a food diary. Keep a written record of everything you eat or drink in a day. Learn about healthy foods and look up the calories of common foods using food packaging, pocket books listing calorie counts, and online sources.


2.  Start walking. Pedometers could motivate individuals to exercise regularly and reach goals of taking a certain number of steps each day. A physically healthy individual should walk approximately 10,000 steps per day. Scheduling daily walks also provides structure and increases the likelihood of compliance.


3.  Plan meals and eat mindfully. Schedule meals and eat mindfully. This means keeping your full attention on eating by noticing the smell, taste, and texture of food. Eat slowly, enjoy every bite, and avoid eating while watching television or when occupied by another activity.


4.  Have a healthy snack before a meal. Eating a serving of boiled vegetables or a piece of fruit such as an apple before a meal can satisfy hunger and reduce food intake.


5.  Increase fluid intake. Feeling hungry might be a signal that the body needs more fluid.  Drink water, avoid beverages that contain sugar, and limit fruit juice to 4 to 8 ounces per day.


6.  Obtain support from family and friends. Loved ones can reinforce a patient’s weight loss efforts by not eating high-calorie food in front of the patient and buying only healthy snacks such as fruits and vegetables.


7.  Improve nutrition.   Specifically:

* eat at least 3 meals and 2 to 3 healthy snacks per day

*  choose lean meats and whole grains

*  eat 5 servings of fruits and vegetables daily

*  avoid eating after 7 Pm or 3 to 4 hours before bedtime.

8.  Monitor weight regularly. Digital scales give more precise measurements, which can prompt individuals to reduce food intake when they notice weight gain. Frequent feedback can help facilitate behavior changes necessary for weight loss.  Weigh-ins should occur between once-a-day and once-a-week.  

People often need help setting appropriate weight loss goals because achieving their ideal weight may not be possible. Losing 10% of body weight usually is a realistic goal that can improve their health.

(Summarized from Current Psychiatry, Vol 7, No. 9: article by Imran S. Khawaja, MBBS)

~ by drdymphna on September 5, 2008.

2 Responses to “8 Lifestyle fixes to help with weight loss”

  1. People who change their lifestyle experience permanent weight loss. Selena Lifestyle

  2. Sounds like measures that would be good for everyone, not just those with psychiatric problems.

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