Diet and exercise aren’t the answers to obesity. I advise my patients to focus on healthy eating and physical activity. It may seem like a subtle difference, but for people who are obese it can be the key to maintaining a healthier weight.

When you are obese — that’s a BMI of 30 or higher —it can seem overwhelming to lose weight. As a result, I believe many people simply don’t try. Or maybe they’ve tried crash diets and exercise programs in the past, only to realize they weren’t really sustainable for a lifetime.

Here’s a secret: It may have taken 5 or 10 years to gain the weight. It might take 5 or 10 years to take it off. But it doesn’t take 5 or 10 years to start realizing the health benefits of healthy eating and physical activity. For many people who are obese, that happens fairly quickly.

Simple changes in your daily routine — things like making better snack choices and 5 or 10 minutes of physical activity a few times a day — can have a significant positive impact on your overall health. Over time, these sort of changes usually lead to a healthier weight and fewer chronic medical conditions.

Obesity and chronic medical conditions As a family medicine physician, I see the effects of obesity almost every day. We know obesity often leads to chronic medical conditions including diabetes, high blood pressure and cardiovascular disease. It’s also associated with depression, lower back pain, osteoarthritis and joint problems.

The good news is obesity and these related, chronic medical conditions can often be controlled through healthy eating and physical activity. Sometimes these medical conditions simply disappear when the patient takes steps to manage his or her obesity.

As an example, I recently diagnosed a patient with diabetes. She was emotionally distraught when we made the diagnosis. But the shock of the diabetes diagnosis helped her understand the medical implications of her obesity. It was a wake-up call. She made some lifestyle changes — relatively simple adjustments to her daily routine and habits. She tried to be more conscious about what she eats and why she eats.

And in a few months, she started experiencing improved health. Today, she no longer has diabetes. She’s back in the pre-diabetic zone and does not need to take diabetic medications.

Tips for healthy eating and physical activity I’d like to share a few tips I’ve learned during my work with obese patients…and through my own struggles with obesity.

• Don’t worry if you can’t find 20 or 30 minutes to exercise during your busy day. Start by finding 5 or 10 minutes for physical activity a few times a day. It all adds up.

• Plan for healthy snacks during your day — fruit, vegetables and lean protein. Avoid the vending machine. A small bag of almonds and raisins makes a tasty afternoon snack.

• Two or three sugary sodas a day adds up to a lot of calories over a year. Just replace one or two of those sodas with water and you’ll see results.

• When grocery shopping, stick to the perimeter of the store. That’s where the healthy foods like fruit, vegetables, dairy and meat tend to be. Avoid the inside aisles and end caps. That’s where you’ll typically find processed foods, which are often high in fats, sugars and salts.

• If you like to watch TV, try riding a stationary bicycle during your favorite program.

• Don’t hide your exercise equipment in a corner of the basement. Keep it somewhere you’ll see it and use it every day. • Take time on the weekend to prepare and freeze healthy meals. Then you can just grab them when you need them during your busy week.

• Never eat while watching TV. It’s too easy to lose track of how much you’ve eaten.

• If you love milk, try switching to skim milk. If you enjoy ice cream, try switching to low-fat ice cream. Small changes can add up over time.

• Make sure you are really hungry before you eat. Are you sure you aren’t just thirsty? Grab a glass of water and drink it before you go for the chips.

Finally, don’t be afraid to ask for help. Talk to your physician about obesity and ways to manage your weight.

Stanley Forfa, DO, is board-certified in family medicine. His clinical interests include weight management, pre-diabetes, pre-hypertension, cardiovascular risk assessment, longevity, depression, cancer prevention, sexually transmitted diseases and health behavior. He practices at IHA Milan Family Medicine at 870 Arkona Rd., Suite 100, Milan, MI 48160. He can be reached at 734-439-2429. For more information please visit www.ihacares.com.