Weight Loss for Hypertension
Weight Loss is often a recommendation and even a requirement for your health when you have hypertension. The problem is, most doctors receive very little education on nutrition in their formal medical training so they refer patients to a registered dietitian or nutritionist for education. Most of these professionals are very knowledgeable, and can imp important information. However, most people are going to struggle to independently change their lifestyle and effectively lose a significant amount of weight if all they have is one or two sessions with a professional.
The most successful weight loss programs, that are effective in helping people lose weight fast and keep it off, combine three critical components; nutrition, exercise, and some form of coaching or support. “Diets” that promise weight loss with no change in eating or exercise are simply marketing gimmicks that are not based in evidence-based science and will not work.
Change In Lifestyle
You may need to come to terms with the fact that you need a change in lifestyle that has a beginning, but no end. Commit to never diet again. A weight loss program for hypertension management will be heavily focused in solid nutrition. To lose weight fast, the keys are to understand how to achieve excellent nutrition with the right amount and proportion of macronutrients (proteins, carbohydrates and fats). Protein is an essential component of the nutrition equation. Protein adds muscle and muscle increases metabolism which increases the rate at which your body burns fat. Many people who are chronic dieters have actually been starving their bodies of good nutrition and since the fact that they are obese, their bodies are saving more and more fat because it is not getting the nutrition it needs.
Most adults (absent kidney disease) should have between .8 and 1 GM of protein for every pound of lean body weight. A 200 pound person with 30% body fat has 60 pounds of fat, leaving 140 pounds of lean body weight. It is often difficult to get in protein in through traditional food sources so undenatured whey protein supplements can boost protein intake, decrease hunger and increase weight loss. Carbohydrates should be limited to fruits and vegetables and avoid salt and sugar. Some healthy fats are good in the nutrition mix such that comes from tuna, salmon, olive oil or almonds. Remember that this is a lifestyle … so if you must have that piece of pizza or bagel or bread … then have it. But maybe just one, and make it the exception rather than the rule.
A weight loss program for hypertension should also include exercise. 30 minutes of walking, biking or any form of low stress cardio exercise is good but add to that weight training with stationary machines or free weights to increase muscle development. You do not have to have a body builder but resistance training (lifting weights) will help you lose weight faster and make you feel and look better.
The third component is coaching or support systems. These are available in a variety of forms from clubs, to coaches to online forums. It may just be a friend that helps keep you motivated and accountable, but everyone needs someone. Find the solution you are most comfortable with and engage with it regularly. Do not hide if you have a cheat day. Fess up and get back on program. We are all human. You won / t be perfect, but if you are consistent, you will be successful.