The Importance of Weight Management in Preventing Cancer and Chronic Disease

With the holiday season approaching, many of us look forward to festive gatherings and delicious meals. But this season of indulgence is also a timely reminder of how our lifestyle choices, including what we eat and how we manage our weight, influence our long-term health.

Maintaining a healthy weight is far more than a matter of appearance. It is a critical step in preventing life-threatening illnesses, including cancer and heart disease, which is the leading cause of death in the United States.

Research from the Centers for Disease Control and Prevention shows that obesity is linked to 13 types of cancer, including breast, colon, kidney, gallbladder and thyroid cancers. Excess weight is also a major contributor to heart disease, strokes, sleep apnea, and type 2 diabetes.

A weight reduction of just 10 percent can completely reverse borderline diabetes. And for those already living with diabetes, losing weight can help control hemoglobin A1C levels, reflecting improved blood sugar control.

The benefits are not limited to internal health. Carrying excess weight significantly impacts joints, increasing the risk of osteoarthritis and chronic pain. By losing and maintaining 10 percent lower body weight, joint pain can be reduced by up to 50 percent.

Support makes a difference

Although weight loss is often seen as a personal journey, medical support can dramatically improve success rates.

It’s not necessarily about how much weight we can lose, but how well we can maintain it to improve our quality of life. Since weight regain is very common, a structured support program and continuous guidance are important for improved results.

At Adventist Health Bakersfield, patients enrolled in the Weight Management Program receive a complimentary body composition report to better understand and monitor fat and muscle mass proportion and distribution. For healthy adults, a body mass index (BMI) of 25 is recommended. Candidates with a BMI of 27 or higher may be eligible to join the program.

Treatment plans are customized and may include lifestyle coaching, nutritional counseling and — when medically appropriate — prescription medications, such as GLP-1 agonists or other medications to support weight loss.

What to eat: The Mediterranean-style approach

A modified Mediterranean low-carbohydrate diet, emphasizing plant-based foods and healthy fats ─ combined with moderate intake of fish and poultry and reduced red meat consumption ─ is most effective.

Key dietary components include:

• Vegetables: A variety of fresh, seasonal, non-starchy produce
• Healthy fats: Primarily extra-virgin olive oil
• Nuts and seeds: For healthy fats and protein
• Lean proteins: Fish and poultry in moderate amounts
• Dairy: Moderate amounts of yogurt and cheese

This approach is supported by research linking the Mediterranean diet to improved heart health, weight management, longevity, and chronic disease prevention.

Healthy holiday choices: A few tips

Even during holiday celebrations, healthier choices can make a big difference:

• Enjoy turkey — a lean, protein-rich option.
• Fill your plate with vegetables and consider swapping mashed potatoes for mashed cauliflower.
• When baking, replace wheat flour with almond or coconut flour for lower-carb, nutrient-dense desserts.
• Practice moderation — savor holiday treats without overindulging.

With mindful habits and the right support, this season can be the beginning of a healthier year ahead.

Taking the first step

Through Adventist Health’s Weight Management Program, patients may be seen in person and via telehealth, with body composition assessments performed onsite. PPO commercial insurance plans typically cover visits, prescriptions, and when needed, surgical weight-loss support. No referral is required.

More information and appointments are available by calling 661-241-6700, or through the Adventist Health Bakersfield Weight Management Program.

By Amira Ayad, MD, Obesity Medicine Physician