How might Sonda and Marco’s sleep habits affect their weight loss success?
Read the below case study and answer the questions: Sonda and her fiancé Marco are planning a spring wedding in Spain. Excited to start their life as a married couple, they want to lose weight before their wedding and begin their married life as healthy as possible. A review of Sonda and
Marco’s health history and recent physical exams reveals that at 162 lb, Sonda is considered overweight; Marco falls in the mildly obese category at 241 lb. Sonda and Marco also report that they believe their weight contributes to their difficulty sleeping, indicating that they are only able to
sleep 4-6 hours per night. The couple has 11 months to reach their ideal weight. Both Sonda and Marco report that they have always been “heavy” and, despite previous attempts, they had not been successful in losing weight.
They attribute this to growing up in overweight/obese families and are very frank that neither of them has ever really tried to maintain their weight after having some weight loss. How might Sonda
and Marco’s sleep habits affect their weight loss success?
As it is evident that the couple requires help to understand the process of weight loss
, how would you focus on dietary change education
? What helpful recommendations would you provide Sondra and Marco to assist in their success?
Sonda and Marco's sleep habits can play a significant role in their weight loss success. Research has shown that lack of sleep can disrupt hormones that regulate appetite, leading to an increased desire for high-calorie foods and overeating. It can also reduce motivation to exercise, further hindering weight loss efforts. Therefore, it is important for Sonda and Marco to prioritize getting enough sleep and establishing healthy sleep habits as part of their weight loss plan.
When it comes to dietary change education, it is essential to provide Sonda and Marco with personalized recommendations based on their individual needs, preferences, and lifestyles. A few helpful recommendations that can assist in their success include:
Creating a calorie deficit: To lose weight, they need to consume fewer calories than they burn. This can be achieved through portion control, reducing high-calorie snacks and drinks, and increasing fruits and vegetables' intake.
Planning meals and snacks: Planning meals and snacks ahead of time can help them avoid making impulsive food choices and overeating. They can consider using meal prep containers or apps to help with planning.
Eating more protein: Protein can help them feel fuller for longer and reduce cravings. They can include protein-rich foods like lean meat, poultry, fish, tofu, and legumes in their meals.
Limiting processed foods: Processed foods are typically high in calories, sugar, and unhealthy fats. They can opt for whole foods like fruits, vegetables, whole grains, and lean protein sources.
Staying hydrated: Drinking plenty of water and reducing high-calorie drinks like soda and juice can help them reduce their calorie intake.
Overall, a gradual and sustainable approach to dietary change education and weight loss is key to long-term success.