Excess weight, your RealAge

New research published in Obesity Reviews sets out how obesity can make people even in their 20s resemble someone with a RealAge of 65!

Saying, “No!” to premature aging from obesity takes patience and perseverance, but there are steps to take that will help you be successful in the short and long term.

Step one: Find a buddy, team and support group

If you have a family member or friend who will join you in a weight-loss regimen or offer to be your go-to person when you need encouragement, it will increase your chance for successful weight loss.

Joining a group is also effective. A study of 3,300 obese folks who participated in a 12-week online weight-loss program found that members of teams with the most social interaction increased their chance for significant weight loss by up to 20%.

Talk honestly with your doctor about your goals and work together to meet your challenges.

Step two: Revise your eating habits

Begin by keeping a detailed food diary. One study in the Journal of Diabetes Research found that only the folks who recorded their food intake at least 66% of the time lost a significant amount of weight.

Adopt an eating schedule that combines intermittent fasting with healthy eating.

Step three: Take extra care of YOU.

Self-care contributes to being able to break old habits and establish new ones.

Get seven to eight hours sleep nightly. One study found sleepdeprived dieters had 55% less fat loss than those with adequate sleep.

Substitute one positive dopamine-stimulating activity for a negative one. While eating indulgent foods (cookies, pizza) can trigger release of the pleasurestimulating neurotransmitter, so can taking an outdoor walk, hugging your honey, volunteering or exercising.