Weight Loss: Five time-tested tips - Omaha, Nebraska - CHI Health

Weight Loss: Five time-tested tips

Article Date: Mar 8, 2013

Steven Osborn, M.D.Since the late 1980s, Nebraska and Iowa has seen obesity rates skyrocket from around 10 percent to more than 25 percent* – and we’re not alone. More than one third of all American adults and nearly one fifth of our children are obese.

So how can we fix this growing problem?

Recent headlines would suggest that a new anti-obesity pill is the answer. An FDA advisory panel endorsed the drug last month, citing its efficacy but still questioning the long-term safety on patients’ hearts. The FDA, which typically follows the advice of its panels, will make a final decision by mid-April.

But even with the future of this pill up in the air, doctors across the country stress the fact that there is already a proven – and healthy – means for losing weight. It’s one that Steven Osborn, M.D., a family physician with Alegent Creighton Clinic in Millard, has been prescribing to patients for years.

"When patients come to me for help with weight loss, I emphasize the importance of both exercise as well as diet," he says.

The reason he suggests this method? It’s time-tested and proven to work. Unfortunately, millions of Americans know all-too-well that this is easier said than done. So Dr. Osborn also offers up the following tips to help get you started, with or without the help of medication.

  1. Don’t skip meals. Starving yourself for any length of time results in a metabolic slowdown that makes it hard to lose those extra pounds. That’s because your body goes into a "starvation" mode and tries to conserve calories. Instead, Dr. Osborn suggests eating three meals a day, with protein snacks in between.

  2. Choose whole grains. Anything made from processed flour, including bread and pasta, rapidly breaks down into sugar in your system. So opt for brown or Indian basmati rice over white rice. And if you have to have bread, Dr. Osborn says to limit the amount and stick to whole grain products. His general rule of thumb: if it’s white, don’t eat it.

  3. Follow an actual diet plan. Check out a structured plan, like South Beach, Weight Watchers, or the Alegent Creighton Health Weight Management program to help stay on track.

  4. Calorie count (the DIY approach to weight loss). If you’re more of a do-it-yourselfer, Dr. Osborn says plain old calorie counting is a great option. "You can look up maintenance calorie calculators online to figure out what your needs are, then cut out 500 calories a day. That should give you a 3,500 calorie deficit weekly, which equals one pound of weight loss."

  5. Exercise is a must. Physical activity adds a boost to your metabolism that keeps you burning calories long after you wrap up your workout. Dr. Osborn suggests patients schedule 45 minutes of exercise at least three times a week. "Cardio is good and helps burn calories," he says. "But resistance/weight training is probably better." And don’t forget that even small changes, like taking the stairs rather than the elevator, can really add up.

*obesity statistics from the Centers for Disease Control obesity data and statistics


Reader Comments
Posted: Mar 8 2012 2:00 AM CST by Shirley Ranney

Does Alegent at Lakeside have a weight loss program?




Posted: Mar 8 2012 11:39 AM CST by Grant

Shirley, we definitely do have a weight loss program! Alegent Weight Management offers medically supervised in-clinic and self-directed weight loss diet options. We have orientations about our program each week. You can sign up online or call! www.alegent.com/weightmanagement 402.572.2333
Don't hesitate to contact us with any questions you may have.

Grant - Alegent Weight Management -Program Coordinator




Posted: Mar 10 2012 9:20 AM CST by Elaine

I too am looking for a weight management program but I am way to far from Lakeside. I reside in the Bellevue/Papillion area. Does Midlands Hospital offer this plan?




Posted: Mar 10 2012 7:34 PM CST by Melanie Pietrantoni

Just trying to lose 10 pounds, and I am excercising and cutting down on fat and sugars and still not seeing any results! Any suggestions or help would be appriciated!

Thank You,

Melanie Pietrantoni




Posted: Mar 12 2012 7:24 AM CST by Charlie Holm

I would like to know what a good web-site to use for counting calories is. I have searched them before and always get some complex thing I have to fill out or a big form. I want something simple and easy to use. Any suggestions would be appreciated.




Posted: Mar 12 2012 10:22 AM CST by Grant

Currently Alegent Weight Management has locations at 3 of the 5 Alegent hospitals (Immanuel, Lakeside and Mercy in Council Bluffs).
For a calorie counting/exercise journaling website, I have heard good feedback about myfitnesspal.com




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