The American Society for Metabolic and Bariatric Surgery and the Obesity Society meet for a week to combine forces and share recent gains in the study of Obesity treatment.  Below are the 8 science-based tips from the 2015 meeting and a few of my own thoughts.

1.  Embrace the true complexity of Obesity –

The complex slide above demonstrates many of the contributing factors to Obesity. (A bit overwhelming, isn’t it.)

Often times we over simplify Obesity to just a willpower problem.  Relying on willpower alone will likely just lead to failure and frustration.  Many factors including genetically controlled hormones, mood disturbances, learned behaviors from childhood, and physical illnesses contribute.   Lifestyle changes are fundamental for loosing weight, but often times other steps such as medications, surgery, and even a combination of techniques may be needed.

2.  Sleep has to be a new priority in your weight loss efforts –

As I discussed in a previous post, “Which is worse, One Night of No Sleep or 6 months of a High-Fat Diet?” one night of no sleep reduces insulin sensitivity more than 6 months of a high fat diet.  Reduced insulin sensitivity is associated with obesity and the development of Diabetes.  Recent studies have also shown that sleep deprivation leads to multiple hormone irregularities such as increased Cortisol, increased Ghrelin, and decreased Leptin.  These hormone changes activate hunger and cravings.   Sleep Apnea also leads to poor sleep quality and thus weight gain.  There is a time for everything, and while exercise is an important requirement to keep weight off so is rest.

3.  Create home and work spaces that limit cravings –

There are genetic variants that alter the brain’s hunger response when seeing high caloric foods.  Some people are genetically predisposed to have increased cravings when they see high-fat or sugary foods.  Remember the old adage “out of sight, out of mind.”  If you shouldn’t eat it, don’t buy it and bring it home in the first place.  If you buy it for somebody else, keep it covered or hidden in a hard-to-reach place.  Remember willpower will not work by itself.  Creating an automatic environment for success can be immensely helpful.  See my post “Automatic Weight Loss Kitchen” for additional ideas.

4.  Control stress for your own health and to reduce you kid’s risk of developing obesity –

Many people unfortunately use food to sooth their emotions when they feel stressed, so controlling stress may help prevent weight gain.  In an recent study, children of parents with 3-4 chronic stressors were more likely to become obese.  Be intentional about reducing stressors.  Regular meditation and exercise are good components to a stress reducing program.  See my series on “The Illusive Sense of Contentment” for other ideas.

5.  Stop embracing media hype, revolving, endless trendy diets, unsustainable workouts and miracle pills

 The sooner you accept the fact that there are no easy short cuts and get down the real work of doing the scientifically proven steps the sooner you will reach your goals.  Anything else is a waste of time, will only frustrate you, and delay your success.  Supplements and over-the-counter diet aids are not miracle cures, and many are in fact dangerous.  Seek out experts who do not follow the latest fads and ask them to devise a plan for you.

6.  Apps may help, but they are not weight loss miracles.

These new “gadgets” may help you track your exercise, nutrition, and calories, but they are not a substitute for the hard worked that is required.  Sometimes it can be easy to waste your precious time entering and reviewing data on these apps subconsciously avoiding the real work of food preparation and exercise.   Smartphone apps may be a good choice for some as an adjunct to but not a substitute for good nutrition and exercise coaching.  The personal relationship of an interested coach can often be a key to success.

7.  Be willing to consider bariatric surgery (for you or your teen), but it must be supported by diet and exercise.

If you are morbidly obese, discuss the different surgical options with a bariatric expert to see if you are a candidate. There are now a number of options, and no one procedure is ideal for everybody.  Of course, the best option is to lose the weight without surgery.  Even if you have surgery, you still will need to make the appropriate diet and exercise changes.  Unfortunately many people lose weight initially after bariatric surgery only to gain the weight back, because they did not take the time or put in the effort to make the lifestyle changes.  Bariatric surgery should be viewed as a tool that gives an individual who has inherited difficult genetics a fighting chance, a tool that they can use along with not instead of lifestyle changes.  Many patients will also require medication even after the surgery to help maintain the weight loss.

8.  You may need medications, long term, to help you sustain weight loss.

Some individuals will need to view obesity like other chronic medical diseases such as Hypertension, Hyperlipidemia, and Diabetes.  Medications are often required along with a healthy diet and exercise plan

Here’s to the Journey!

(David W. Ball, MD, an Internal Medicine physician, founder of NuVitality Health – a wellness education company, and co-founder of Life Changing Fitness – a fitness facility for Every Body)