Are you having back pain with any of the following?
We understand that you are experiencing one or more of the health issues that might be impacting your back pain.
We recommend that you discuss these health issues with your doctor before proceeding with this program.
Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.
Successful weight loss means reducing the number of calories you eat and increasing the number of calories you burn. But just knowing what works isn't enough. Having a plan that works for you turns knowledge into action and will help you shed excess pounds and keep them off.
On paper, losing weight is a simple formula. A person must eat fewer calories than he or she burns. Eating 3,500 calories is equal to 1 pound of body weight. If you eat 3,500 calories more than your body uses, you will gain 1 pound. On the other hand, if you burn 3,500 calories more than you eat, you will lose 1 pound.
Think of it as a simple math equation.
Losing weight is a matter of using more calories than you consume. One approach is to eat fewer calories. However, this does not mean that you have to eat less food. It means you need to eat fewer calories. If you avoid high-calorie foods and focus on low-calorie foods, you can decrease calories without decreasing the amount of food you eat.
It is all about balance. Let's say each day you cut out one 300 calorie snack and start burning an extra 100 calories by walking up 10 flights of stairs. You will create a 400 calorie deficit. After 9 days, the 400 calories used will add up to about 3,500 calories, and you will have lost 1 pound.
Regular exercise is crucial to managing your weight. Any time you are physically active, your body increases the number of calories it uses. The result is weight loss. Exercise helps your body attain and maintain a healthy weight. Losing weight isn't the only benefit of exercise:
It is never too late to start being active. If you haven't been exercising recently, you could start with a short walk once every day. Pace yourself and then slowly build up over time.
If time is short, divide your exercise time into short workouts. For example:
A healthy diet will help you lose weight and the right kind of weight: fat rather than muscle. Consuming the right amount of healthy, low-calorie foods allows you to feel satisfied while cutting calories.
Following these guidelines is easier when you have a positive attitude about your healthy eating habits. If you focus on what you can eat, you won't have to worry too much about what you cannot. And remember, you can occasionally indulge in treats when quantities are reasonable and you compensate by eating fewer calories later.
Though you are eating fewer calories, there is no need to go hungry. These strategies will help you feel full and avoid getting hungry between meals:
If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.
This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.