Weight managementmd


Well, weight management is a generalized process.  I can say it is a lifelong process.  All of us have a tendency to gain weight which is an evolutionary tendency for the body to save extra energy. The health condition of the patient is very important.  I mean we always highly recommend that you have a complete medical evaluation before you start weight loss management and weight loss management is always diet oriented and obviously level of activity also. So, if you have diabetes or kidney issues or liver issues or any other issues, or if you are readjusting your diet, we need to make sure that there is a balance in the diet.

  • You have enough essential amino acids.
  • You have enough vitamins and minerals.
  • And we make sure that you remain well hydrated, especially if you take high protein diets, you need a lot of water to drink with it.

We should consider it as a health-oriented condition because we are not just focusing on the weight, we have to focus on your total health in general.  We need your whole metabolic profile before we start requesting you to lose weight so make sure that we are losing weight with our body, we still maintain enough balance so that we stay in the good health.

 All I can understand that if you maintain a balance in your food and getting enough protein, carbohydrates, and fat, it is important for us.

At the same time, we have to maintain that you have minerals, vitamins, and amino acids in your diet.

In other words, yes, we have to maintain a balance in the diet and at the same time in weight management maintain a balance in the number of calories we are taking in and the number of calories we are spending and we educate you about this. We always ask you to maintain a food diary. We always like to have a detailed diet consultation and your food habits.

While weight management is important for us, it is very important to maintain your quality of life also.

We want to do weight management within the spheres of your own likings and disliking of your food habits, especially if you are a young person.


Cutting our diet or balancing our diet are 2 different things. Balancing our diet is always important to maintain good health and if you ask me what is the definition of a balanced diet is that it has recommended portions of proteins, carbohydrates, and fat. And it has enough quantity of minerals and vitamins which provide us the needed vitamins and minerals. For example, people who are vegetarian, do not have enough vitamin B12 in the diet.

The second thing is most of the diet do not have enough iodine which is required for our thyroid hormone synthesis. Most of us, even very young age do not get enough calcium. And all of us lack vitamin D because we do not spend enough time under the sun.

So, we need to make sure we have enough vitamin C.  We have vitamin B complex and vitamin A and vitamin D also.  In the US, the vitamin D, milk comes fortified with vitamin A and D and the salt comes fortified with iodized salt, so this is how we provide our vitamins and minerals requirements. But diet, yes, when we talk about losing weight, it should be done under the supervision of the medical profession where your whole health should be evaluated before we consider long-term diet management. But the golden principle in diet management is that yes, we cut down your food intake by about 500 calories a day and then based on that you should lose about 1 pound or 0.5 kg every week and we continue as we get close to achieving our body mass index or we achieve our target in the weight loss.  Even 10% weight loss, even though we do not get close to our body mass index is very, very healthful and very healthy.


One has to understand that the 2 most important things in weight management are:

  1. Diet
  2. Exercise


Or we can also put it in this way, what is very important based on how much energy or calories we take in, and how much energy or calories we expend.

Suppose we are having our food daily and we are maintaining our weight for several months, what it means is, whatever we are taking in or eating food every day, it is enough or sufficient for our energy requirement every day.  There is no extra food which will add to our weight. But then suppose you suddenly increase your activity like you are just busy sitting in your office, sitting on your table and chair all day and suddenly you decide, you cut down your hours and then you play tennis or racquetball for 2 hours every day and suddenly you are spending much more energy, but then you continue to take the same amount of food, in such a situation, yes, you will lose weight.

All the studies have proved that if there is a choice between diet and exercise, then diet is actually more important.

If all medical bodies have agreed that losing weight is a lifelong process and the best way to do is, we calculate how much energy we are taking in and what is our activity level and what we do is we kind of accept this factor that if you are exercising then you are exercising daily and you need to lose weight, then we cut down your calorie requirement by 500 calories every day and then based on that you should lose about 1 pound every week or 0.5 kg every week. We should not try to lose more than 1 to 2 pounds a week. These are the golden principles in weight loss management.

How to do it?

We have written a book about it.  We are writing several books about it. maintaining our bodyweight close to our body mass index is very, very important.

Exercises – While we can exercise to lose weight or increase our energy expenditure, but exercise independently is very important for tons of other medical reasons which may not be directly connected to our weight management.




Obesity has been defined by The Centers for Disease Control and Prevention (CDC) – the apex health body in America to mean “Weight that is higher than what is considered as a healthy weight for a given height is described as overweight or obese”.


As per statistics from CDC, from 1999–2000 through 2017–2018, the prevalence of obesity in the USA increased from 30.5% to 42.4%, and the prevalence of severe obesity increased from 4.7% to 9.2%.

So, how do you know if you are obese?

Calculate your Body Mass Index (BMI), for which you need the following:

  • Your weight,
  • Your height, and
  • Google or a mobile app (Just 1 out of > 1000s available on android and apple platforms)

Today, BMI is considered as a “gold standard” test for us to assess if anyone is:

  • Underweight,
  • Normal weight, or
  • Overweight, or
  • Obese

Why is obesity so crucial?

Obesity is a significant health risk, especially in youth today.

CDC Studies show the prevalence of obesity in the USA was 40.0% among young adults aged 20 to 39 years, 44.8% among middle-aged adults aged 40 to 59 years, and 42.8% among adults aged 60 and older.

Figure 1. Prevalence of obesity among adults aged 20 and over, by sex and age: the United States, 2017–2018

Obesity makes people prone to health disorders, including but not limited to, cardiovascular diseases, hypertension (high blood pressure), diabetes, cancer, depression, etc. it also affects their mental and physical well-being. Obese people suffer from stigma and enter a vicious circle of a stressful life caused due to such stigma and disrespectful treatment by others.

In fact, obesity in children has become so rampant that the World Health Organization (WHO) has declared it an epidemic and a threat to public health. Children who are obese face humiliation and suffer from emotional distress and psychological problems.

What has caused obesity to become so rampant?

Lifestyle changes, high consumerism, dietary deviations are a few causes that have led to an increase in obesity. Worldwide one can see a huge surge in desk jobs, eating out, less physical activities, more reliance on technology, etc. These have made people not only lethargic but also lead them to the consumption of unhealthy food.

WHO points out that “as incomes rise and populations become more urban, diets high in complex carbohydrates give way to more varied diets with a higher proportion of fats, saturated fats, and sugars. At the same time, large shifts towards less physically demanding work have been observed worldwide. Moves towards less physical activity are also found in the increasing use of automated transport, technology in the home, and more passive leisure pursuits.”




How can you control obesity? What can you do?

Diet and lifestyle changes (including a reduction in intake of saturated fats, increasing consumption of fruits, vegetables, etc), regular exercises, outdoor activities are a few ways to control obesity.

It is essential that one understands how obesity is a disease that needs to be countered on a daily basis. The urge to eat highly fatty food than fruits, or the urge to be a couch potato than to join some outdoor activity are choices one makes on a regular basis! Only when one makes lifestyle changes, can they beat obesity!



Carrying too much weight feels uncomfortable, and it can also damage your health.   It has become clear and evident that over the years weight or obesity is an important health issue. Successful weight management can be a very long-term challenge.

Obesity can result in a variety of significant health issues, together with a heart condition, diabetes, stroke, and a few forms of cancer. Obesity can also affect a person’s self-esteem.


Your first step should be to set a reasonable go if you think there are significant reasons for you to lose weight.  Making minor changes to your daily routine and eating habits and lifestyle changes will be the most important step.

Consult weight-loss experts and seek advice from friends and family to make the process easier. Your healthcare provider can guide you on the amount of weight you need to lose, and it may be much less than you wish to lose to improve your health.

Extra body weight from muscle, bone, and fat is overweight. And having extra body fat is obesity.

Body mass index (BMI) is a measure of overweight and obesity.           

There are many factors that contribute to a person’s weight which include the environment, family history, and genetics, metabolism, and behavior, or habits.

You don’t have to lose hundreds of pounds to enjoy the physical health benefits of weight loss. If you are currently overweight or obese, you will see an improvement to improve your overall health even if you lose a small amount of weight.  Losing weight can mean:

  • Decreased risk of diabetes
  • Lowered blood pressure
  • Improved cholesterol levels
  • Decreased risk of heart disease
  • Decreased risk of certain cancers
  • Decreased joint pain
  • Improved blood sugar levels
  • Decreased risk of stroke
  • Reduced back pain
  • Decreased risk of osteoarthritis
  • Decreased risk of sleep apnea

However, weight loss is not an easy goal to accomplish. When you decide to get on a weight loss journey, you’re going to wonder things such as the best diet for weight loss, healthy food recipes, and experiment on various forms of healthy living to sustain healthy lifestyle habits that last long.

Your doctor can provide more detailed information about the health benefits you can expect from losing weight. Your doctor will also be able to provide a recommendation or referral to a registered dietitian to help lose weight in a healthy way possible.

Diet and exercise are equally important when trying to lose weight. Exercise is often advised for weight loss.

Combining exercise with a healthy diet is a very effective way to lose weight. Exercise is a crucial part of a weight loss journey and can prevent certain diseases and help in increasing metabolism.



Medical Office-2040 W Bethany Home Rd #105, Phoenix, AZ 85015, USA

Urgent Care- 1930 W Thunderbird Rd #101, Phoenix, AZ 85023, USA
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About Dr.Goel

Learn all about weight management from renowned Dr. Shashi Jain Goel, MD, (Phoenix, AZ, USA), with a profound 31 years of experience in Bariatric Medicine (Weight Loss Medicine).