Denis Navarro, psychologist Courtesy photo

While other treatment strategies most often come into play, diet and exercise are the principal staples in the fight against weight gain and obesity.

The role of proper nutrition in maintaining a healthy weight is essential. According to a post on the National Institute of Health (NIH) website in May 2023, evidence has suggested that consumption of low energy dense (LED) foods including fish and lean meat, along with whole grains such as brown rice, oats and whole wheat bread, as well as vegetables and fruits, can all reduce hunger sensations and energy intake and therefore help with weight loss.

Other good dietary choices are dairy products that include fat-free or low-fat milk and yogurt, along with some types of cheese, as well as legumes (which include beans, peas and nuts). According to a post on the McLean Hospital website, there is a strong correlation between gut health and brain health.

Adults should also limit added sugars to less that 10% of the daily calories that they consume, and the same 10% ratio holds true for saturated fats. Salt should also be limited to less than 2,300 milligrams per day.

Processed and ultra-processed foods should be avoided as much as possible. These foods include frozen pizza, potato chips, cookies, and ready-made meals. While they may be tasty and convenient, many of these foods are heavy in carbohydrates, fats, sugar, and salt.

According to information posted on the Mayo Clinic’s website, foods that are most associated with weight gain include sugar-sweetened beverages, sweets and desserts, red meats, and processed meats. The key to losing weight is choosing a healthy eating plan that can be maintained over time, and staying physically active regularly.

No physical exercise regimen should be started without first consulting a physician, however, as everybody is different and, depending on their own individual situation, should only engage in exercise at a pace that is wise for their own particular health circumstances.

There are multiple benefits to aerobic exercise. Regular aerobic activity such as walking, running, swimming or biking can help prevent or reduce health problems such as high blood pressure and high glucose (also known as blood sugar). Aerobic activity can also improve mental health, boosting brain chemicals like serotonin that improve mood.

According to information on the McLean Hospital website, the World Health Organization recommends physical activity guidelines for Americans of at least 150 minutes of moderate-intensity aerobic activity a week.

Moderate-intensity aerobic activity like swimming, yoga, or walking at a brisk pace of 3 to

4.5 miles per hour makes a person’s heart beat faster and makes a person breathe harder, but does not overwork a person.

A combination of cardio exercises and strength training is optimal for maintaining health benefits.

According to information that has been posted on the American Psychological Association website, people should not attempt radical changes to their diet or activity patterns right away.

The nationally accredited UPMC Altoona Surgical Associates Bariatric Center of Excellence offers patients a multi-disciplined approach to the problem of obesity.

The UPMC Altoona bariatric team includes surgeons Scot Currie and Matt Newlin, psychologist Denis Navarro, dietician Marlee Long, and bariatric coordinator Jolene Young.

Daily hydration with water is important for weight control, with the recommended intake being 13 cups (about 3 liters) for men, nine cups (2 liters) for women, and eight cups for children and teenagers. Sugary and sweetened drinks like sodas and juices should be avoided.

Practicing portion control with food is also important. After undergoing bariatric surgery, limiting portion size is particularly vital.

“Most of our patients are consuming less than 1,000 calories a day (initially after surgery) because of the restrictions on their portion size,” Currie said. “As we increase their diet after the four weeks in which they are healing from the surgery, most of our patients are on a daily diet of between 1,000 and 1,200 calories.”

Weight-loss medications like Ozempic and Wegovy, weighing oneself regularly, persevering through inevitable setbacks, and joining a weight-loss support group can all be very helpful.

Next: A look at bariatric surgery for weight loss and health.

Mirror staff writer John Hartsock is available at jhartsock@altoonamirror.com