Understanding Obesity: Strategies for Effective Weight Loss
Intro
Obesity is a growing concern worldwide, touching every corner of society and impacting individuals across demographics. It’s not just about weight; it’s a complex web of societal, psychological, and biological factors that contribute to the challenge many face in managing their health. Understanding obesity means recognizing these layers and the obstacles they can create in achieving effective weight loss. In this article, we’ll unpack these complexities and offer insights into strategies that can make a difference.
Navigating the path to weight loss is often riddled with misinformation and quick fixes that promise results but may not lead to lasting changes. Effective weight management requires a thoughtful approach that considers dietary habits, physical activity, and mental well-being. By unearthing the dynamics of obesity, we aim to debunk myths and provide clear guidance on sustainable strategies that anyone can apply.
We’ll explore how cultural norms, food environments, and personal choices intertwine to affect weight. It’s important to get familiar with the psychological aspects of eating habits and how emotions can play into these decisions. Ultimately, this guide serves as a resource for researchers, practitioners, and individuals who are on the quest for a deeper understanding of both obesity and weight loss methods.
"Obesity isn’t merely a number on a scale; it’s a symptom of deeper issues including genetics, environment, and behavior.”
The journey ahead will cover the key aspects of research in this field, offering a comprehensive overview of findings that shed light on why obesity occurs and how people can effectively address it. With this framework in mind, let’s step into the first section that lays the foundation for our exploration.
Research Overview
Understanding obesity is not simply about examining body mass indexes or calories consumed and burned. It engages with research that reflects a multitude of factors leading to obesity and the effectiveness of different weight loss strategies.
Summary of Key Findings
Studies have shown that obesity results from a mix of genetic, social, and personal influences. Key findings indicate:
- Genetic predisposition: Certain individuals carry genes that make them more likely to gain weight.
- Socioeconomic factors: Access to healthy food options often ties directly to income, influencing dietary choices.
- Emotional eating: Many people turn to food for comfort, leading to cycles of overeating.
Research highlights that no single factor can explain obesity, but a combination of these elements contributes to the overall picture.
Significance of Research
Research in this area holds significance beyond academia. It informs policy decisions, guides clinical practices, and supports public health campaigns aimed at combating obesity. When educators, healthcare providers, and individuals grasp the factors driving obesity, they can implement effective strategies that not only aid in weight loss but also promote long-term health resilience.
Following this, we will delve into the methodology of the studies that have illuminated the complexity of weight management.
Prolusion to Obesity
Obesity has become a significant public health concern, affecting individuals across the globe in ways that extend beyond mere aesthetics. It's a multifactorial issue, influenced by various elements such as genetics, environment, lifestyle, and societal norms. Understanding obesity is crucial, as it lays the groundwork for exploring effective weight loss strategies and the underlying causes that contribute to this condition. This section aims to highlight the significance of recognizing obesity not just as a health problem but as a complex interplay of numerous factors that require a comprehensive approach.
Definition and Criteria
Defining obesity is not as straightforward as one might think. Traditionally, it has been classified based on Body Mass Index (BMI), a simple calculation derived from height and weight. A BMI of 30 or above is generally considered obese. However, relying solely on BMI can sometimes be misleading. For instance, a muscular individual may have a high BMI but not possess excess body fat. Therefore, more nuanced criteria such as waist circumference and body fat percentage are also gaining traction in clinical assessments. In short, it's essential to adopt a multifaceted lens when defining obesity, as understanding it requires more than a quick glance at numbers.
Global Trends in Obesity Rates
The statistics surrounding obesity are alarming. The WHO reported that worldwide obesity has nearly tripled since 1975. Certain regions report unprecented rates, with some nations experiencing a significant rise in obesity over the last few decades. For instance, in the United States, more than one-third of adults are considered obese, with a marked increase among children and adolescents. Various factors contribute to this trend, including increased access to high-calorie, low-nutrient foods and a more sedentary lifestyle fostered by technology. Understanding these trends allows us to grasp the scale of the issue and emphasize the urgent need for effective interventions.
Public Perception of Obesity
The way society views obesity plays a pivotal role in addressing the issue. Unfortunately, the stigmatization of individuals dealing with obesity can lead to feelings of shame and isolation. Many see obesity as a personal failing rather than a health concern fueled by biological, environmental, and psychological factors. This distorted perception can deter individuals from seeking help and accepting support.
However, on the flip side, there is a growing movement to promote body positivity and to redefine what it means to be healthy. Public campaigns aimed at changing the narrative can lead to better understanding and compassion toward those who struggle with weight issues. It’s essential to keep the dialogue open and constructive, focusing on compassion rather than condemnation.
"Obesity is not just about body weight; it’s a complex interplay of various factors that deserve a thoughtful conversation, not superficial judgments."
In summary, understanding obesity requires a nuanced and empathetic approach. This section sheds light on the definitions, trends, and societal perceptions, laying a solid foundation for delving deeper into the causes and weight loss strategies that will be discussed in the following sections.
Health Implications of Obesity
Understanding the health implications tied to obesity is critical for grasping the broader conversation regarding weight management. Obesity is more than just a number on a scale; it presents a multitude of health threats that can affect individuals and communities alike. The risks associated with excess weight go beyond physical appearance and touch on serious medical conditions, psychological struggles, and even economic factors. Knowing these implications is pivotal in developing effective strategies that can facilitate lasting change in individuals’ health outcomes.
Physical Health Risks
Cardiovascular Diseases
Cardiovascular diseases (CVD) are closely linked to obesity, making them one of the most concerning health implications. Excess weight often leads to high blood pressure and elevated cholesterol levels. These conditions increase the risk of heart attacks and strokes. What’s unsettling is that many individuals may not realize they are at risk until they face a severe health crisis. One significant aspect of CVD is its stealthy nature. Many symptoms can go unnoticed until it's too late. This makes it critical for individuals to be aware of their weight and its potential ramifications on heart health. The associated healthcare costs and lifestyle changes needed to combat CVD also make understanding this connection vital for long-term wellness.
Diabetes
Obesity is a known risk factor for Type 2 diabetes, a chronic condition that affects the way the body processes blood sugar. With many adults and even adolescents developing this disease due to rising obesity rates, diabetes has become a widespread health epidemic. A key characteristic of diabetes is insulin resistance, where the body's cells fail to respond properly to insulin, leading to severe health issues. The unique feature here is that losing weight, even a modest amount, can significantly improve blood sugar levels and reduce the risk of developing diabetes. Thus, emphasizing diabetes management is not only beneficial but essential for a comprehensive approach to fighting obesity.
Joint Problems
Another critical aspect of obesity is its impact on joint health. Excess weight puts added strain on joints, particularly the knees, hips, and lower back. The effect of this burden is often seen in the increased rates of osteoarthritis. This condition didn't just come from wear and tear; it is exacerbated by obesity and semidormant lifestyles. The unique feature here is the cycle of inactivity that arises—individuals in significant pain may find it challenging to exercise, leading to further weight gain. This not only complicates the person's health but can also diminish their quality of life. It is beneficial to draw attention to the integral relationship between weight loss and the potential for joint pain relief.
Psychological Effects
Self-esteem and Body Image
The psychological impact of obesity is another area worth examining. Oftentimes, individuals who struggle with obesity face negative perceptions from society, leading to lowered self-esteem and poor body image. A key characteristic of this psychological struggle is that it can create a vicious cycle. Low self-esteem may hinder a person's motivation to engage in healthy behaviors, thereby perpetuating their weight issues. This interdependence makes it all the more critical to address not only the physical but also the mental components of weight loss.
Depression and Anxiety
Depression and anxiety frequently accompany obesity, driven partially by the social stigma surrounding excessive weight. The relationship is multilayered—individuals may become depressed due to their body image, leading to further weight gain. A beneficial aspect of recognizing mental health's role in obesity is that it allows for a more holistic treatment approach. Incorporating mental health support can drastically improve outcomes, as both conditions—obesity and mental health issues—are best managed together.
Societal Impacts
Healthcare Costs
The financial burden imposed by obesity extends beyond the individual and significantly impacts society. Healthcare costs for treating obesity-related conditions are skyrocketing, putting pressure on public health systems. The unique characteristic of these costs is that they tend to compound over time; the older the adults with obesity become, the higher the likelihood of requiring extensive medical intervention. Thus, addressing obesity is not just a personal journey but also a public health imperative that cannot be ignored.
Workplace Discrimination
Obesity can bring about discrimination in the workplace. Individuals may experience bias in hiring practices, promotions, and even day-to-day interactions simply due to their size. This stigma can lead to job insecurity and decreased job satisfaction, affecting an individual's economic stability and overall well-being. Understanding workplace discrimination’s role is crucial because it highlights the societal perception of obesity and reinforces the need for comprehensive approaches that address not only health but also public attitudes towards body weight.
Causes of Obesity
Understanding the causes of obesity is vital for forming an effective approach to weight loss. Every individual’s journey with weight is unique, shaped by a mix of biological, environmental, and behavioral factors. Recognizing these contributing elements allows for a more nuanced view of obesity, leading to tailored solutions that address the root causes rather than just the symptoms.
Genetic Factors
Genetic predispositions play a significant role in determining body weight and how fat is distributed in the body. Numerous studies show that obesity can run in families, indicating a genetic connection. For instance, certain genes influence how our bodies process food and store fat. This genetic makeup can affect metabolism—some people burn calories swiftly, while others might struggle with slow metabolism.
Understanding genetic factors also leads to insights into why certain individuals find it hard to lose weight, even when adhering to diets. This is not an excuse to overlook lifestyle changes; rather, it emphasizes the importance of a personalized approach to weight management.
Environmental Influences
Food Availability
Food availability is a key issue in today’s society. The prevalence of convenience stores and fast-food outlets in many neighborhoods has led to increased access to calorie-dense, nutrient-poor foods. For many individuals, especially those in lower-income areas, healthy options may not be easily accessible. This situation creates a cycle where poor dietary choices become the norm, and the community as a whole suffers from higher obesity rates.
The key characteristic of food availability is its impact on daily dietary habits. The ubiquity of fast food and low-cost unhealthy options makes it difficult for individuals to choose better alternatives. This leads to the unique challenge of transforming eating behaviors and rebuilding food environments to favor healthier choices, which is essential for combating obesity.
Socioeconomic Status
Socioeconomic status has a profound influence on obesity rates. Individuals from lower socioeconomic backgrounds often face more barriers to maintaining a healthy weight, including limited access to fresh produce, lower levels of education about nutrition, and higher stress levels from financial instability. These factors can significantly impact both food choices and physical activity.
The key characteristic of socioeconomic status in relation to obesity is the link between income and health literacy. High-stress environments often lead to poor food choices as a means of comfort, reinforcing unhealthy habits. This situation must be recognized and addressed in weight-loss strategies, as targeting specific socio-economic issues can create more effective community health interventions.
Behavioral Aspects
Sedentary Lifestyle
The modern world often encourages a sedentary lifestyle, where physical activity is being replaced by long hours of sitting at desks or on couches. This stark shift contributes greatly to weight gain. This means fewer calories are burned, leading to weight accumulation. It’s crucial to highlight that even small changes, like taking the stairs instead of the elevator or walking instead of driving for short distances, can gradually improve one's mobility and overall health.
The key characteristic here is that moving helps not only with weight control but also improves overall mental well-being. Acknowledging the benefits of an active lifestyle helps promote better awareness and habitual changes, which are vital for lasting weight loss.
Unhealthy Eating Habits
Unhealthy eating habits are often deeply ingrained and can stem from various factors including emotional responses, cultural norms, and convenience. Many people have developed a tendency to eat out of boredom or as a coping mechanism for stress without being mindful of their intake. This not only affects weight but can lead to serious health complications over time.
The key characteristic of unhealthy eating is its relationship with emotional and psychological states. Frequent consumption of processed foods high in sugar and fat creates a cycle that perpetuates weight gain and poor health outcomes. To break this cycle, individuals need guidance on recognizing triggers and developing healthier eating habits that contribute to a balanced lifestyle.
Strategies for Weight Loss
Weight loss is not just about shedding pounds; it is about embracing a healthier lifestyle that promotes both physical and mental well-being. Effective strategies for weight loss encompass a variety of approaches that consider dietary, physical, and psychological factors. In understanding these strategies, individuals can cultivate habits that not only help them reach their weight goals but also sustain them long-term.
Adopting a balanced strategy can provide numerous benefits:
- Improved Overall Health: Losing excess weight diminishes the risk of chronic diseases.
- Enhanced Confidence: Achieving weight loss goals often boosts self-esteem.
- Sustainable Practices: Learning effective methods promotes lifestyle changes rather than temporary fixes.
Let's delve deeper into specific strategies for weight loss, examining dietary, physical, and behavioral modifications which together create a robust framework for effective weight management.
Dietary Interventions
Caloric Deficit and Macronutrient Balance
At the heart of any weight loss plan is the concept of a caloric deficit. This means consuming fewer calories than your body uses in a day. This method is crucial in shedding those stubborn pounds. The primary aspect of caloric deficit lies in understanding macronutrient balance, which involves proportioning proteins, fats, and carbohydrates appropriately.
A well-rounded macronutrient profile not only encourages weight loss but also ensures that the body receives essential nutrients. For instance, high protein intake supports muscle retention during weight loss. A focus on whole grains, lean proteins, and healthy fats can provide the energy needed for daily activities while promoting fat loss.
However, maintaining a caloric deficit can be tricky; individuals might find themselves lacking energy or nutrition if not executed carefully. This is why it's vital to tailor any dietary intervention to personal needs and preferences.
Popular Diet Trends
Diving into popular diet trends can uncover various options that cater to different lifestyles. Trends like the Mediterranean diet, ketogenic diet, and intermittent fasting have gained traction. Each of these presents unique characteristics that appeal to various individuals.
For instance, the Mediterranean diet emphasizes whole foods rich in healthy fats, particularly from olives and fish, making it not only easy to stick to but also a heart-healthy choice. Alternatively, the keto diet focuses primarily on low-carb, high-fat intake to induce ketosis, a metabolic state beneficial for fat loss.
Still, it is important to recognize the downsides. Some may find certain diets too restrictive, which can lead to unsustainable practices or nutritional deficiencies. Striking a balance is key; trends can serve as a template, but personal adaptation is essential.
Physical Activity Recommendations
Types of Exercise
When it comes to weight loss, exercise plays a pivotal role. The types of exercise can range from cardiovascular activities like running to strength training exercises. Engaging in a mix of both can optimize results.
For instance, aerobic exercises build stamina and burn calories quickly, while strength training helps develop lean muscle mass. Muscle burns more calories at rest, contributing to long-term weight maintenance.
Thus, integrating a blend of exercises can lead to more effective and efficient weight loss, allowing for a holistic approach to health. However, it’s critical to choose exercises that one enjoys to foster a consistent practice.
Building Consistency
Consistency is the bedrock of any effective weight loss strategy. Create a routine that fits your lifestyle, whether that's early morning gym sessions or evening walks around the block. Choosing to engage in regular physical activity, even if it's brief, can make all the difference.
Moreover, finding a supportive community or workout buddy can enhance accountability and motivation. Keep in mind that building consistency isn't about perfection. Life happens, and maintaining a flexible attitude can encourage long-term commitment to fitness.
Behavioral Modifications
Mindful Eating
Mindful eating sheds light on the often-overlooked psychological aspect of weight loss. This practice encourages individuals to pay attention to the experience of eating, savoring flavors and recognizing hunger cues. It helps shift the focus from external cues, like fad diets, to internal body signals.
By being present during meals, one can reduce overeating and increase satisfaction with smaller portions. This approach fosters a healthy relationship with food, lessening the anxiety often connected with dieting. However, like any habit, it takes practice and patience to master.
Goal Setting and Tracking
Setting clear, achievable goals is instrumental in navigating the weight loss journey. Define specific targets, whether it’s losing a certain number of pounds by a specific time or committing to exercising a certain number of days per week.
Tracking progress can also provide motivation. Using tools such as food diaries or apps can help visualize achievements and identify patterns that require adjustment. The unique feature of this method lies in its adaptability; as one progresses, goals can be modified to continue fostering improvement. Yet, it’s also important to approach tracking with flexibility, avoiding potential stress over minor setbacks.
Effective weight loss strategies are multifaceted, integrating dietary changes, physical activity, and behavioral modifications. Understanding these dimensions empowers individuals to build lasting change in their lives.
The Role of Psychology in Weight Loss
Psychology plays an essential role in how individuals approach weight loss and weight management. Recognizing that the mind often influences behaviors, decisions, and ultimately outcomes, it becomes clear that understanding psychological principles can significantly impact strategies for losing weight. This article section dives into the crucial factors of motivation, barriers, and support systems that shape the psychological landscape surrounding weight loss. Each aspect is vital for fostering a sustainable and effective approach to maintaining a healthy lifestyle.
Understanding Motivation
Motivation is the driving force behind any weight loss journey. It influences not only initial commitment but also ongoing determination. People often begin with high aspirations, but those feelings can wane over time. Understanding what propels someone to shed pounds is fundamental. Several types of motivation exist:
- Intrinsic Motivation: This stems from personal satisfaction. Individuals motivated by an internal desire, like feeling healthy or boosting self-confidence, are likely to maintain their efforts long-term.
- Extrinsic Motivation: External rewards, such as compliments or reaching a specific goal, can also play a role. While these can provide initial boosts, relying solely on external factors can hinder long-term success.
In essence, deep self-reflection can help individuals clarify reasons for wanting to lose weight. Establishing personal goals based on intrinsic factors can offer a meaningful path toward sustainable results.
Overcoming Psychological Barriers
Throughout the weight loss process, many encounter psychological barriers that can derail efforts and lead to frustration. Identifying and addressing these barriers is crucial. Here are some common hurdles:
- Fear of Failure: The dread of not reaching targets can become paralyzing. Recognizing that setbacks are part of any journey is important for maintaining momentum.
- Negative Self-Talk: Critical internal dialogues can discourage progress. Switching from "I can't" to "I will try" can make a significant difference.
- Social Pressure: Outside influences can create unrealistic expectations, making it easy to lose sight of personal goals. It’s key to foster resilience against such pressures.
To navigate these obstacles, establishing a positive mindset is essential. Practicing self-compassion, focusing on small successes, and developing a growth mindset can facilitate overcoming these psychological barriers. Strengthening one’s mental resilience can pave the way for a more productive weight loss journey.
Support Systems and Their Effectiveness
Having a solid support system can greatly enhance the weight loss experience. Whether it’s friends, family, or professional networks, emotional support plays a major role in staying committed.
- Friends and Family: Sharing goals with loved ones can create accountability. Regular check-ins make it easier to stay on track.
- Support Groups: Joining groups, either online or in-person, offers a community of shared experiences. Members can share successes, challenges, and tips that can help each other along the way.
"Support is not just about having others cheer for your success; it's also about helping you navigate setbacks without losing sight of your goals."
- Professional Guidance: Consulting with nutritionists, trainers, or psychologists can provide tailored strategies and emotional support. This approach can help individuals tailor their weight loss plans effectively.
Long-term Weight Maintenance
Maintaining weight loss over the long haul is a significant challenge that many individuals face after they shed excess pounds. It is crucial to realize that weight loss is often just the first part of the journey; the real test comes afterward when trying to stay on track. Without proper strategies in place, individuals can easily revert to old habits, leading to weight regain. Effective long-term weight maintenance is not simply about achieving a goal; it’s about sustaining that achievement through practical and psychological strategies.
Importance of Sustainability
When we talk about sustainability in the context of long-term weight maintenance, we refer to the ability to keep off lost weight in a way that fits one’s lifestyle. A sustainable approach doesn’t involve extreme diets or exhausting workout routines that could lead to burnout. Instead, it emphasizes balance and moderation.
Some key points on why sustainability matters include:
- Realistic Goals: Setting achievable targets is essential. If a person aims to lose an unreasonable amount of weight quickly and cannot maintain that lifestyle, it may lead to frustration and disappointment.
- Healthy Habits: Integration of wholesome eating and physical activity into routine makes it easier to stay engaged. Enjoying nutritious meals and staying active should be part of daily life, rather than something forced upon oneself.
- Preventing Yo-Yo Dieting: Sustainability helps mitigate cycles of weight loss and gain, known as yo-yo dieting. When individuals achieve a weight loss but cannot maintain it, it can lead to various health implications, both physically and mentally.
Incorporating small, manageable changes into daily routines can foster a sense of normalcy and make sustainable practices seem more feasible over time.
Continual Monitoring and Adaptation
In the world of weight maintenance, stagnation can be detrimental. Regular monitoring can provide insight into progress and any necessary adjustments. Being aware of personal habits and engaging in self-reflection can guide individuals in their journey.
Here are some aspects to consider:
- Tracking Progress: Keeping a food diary or using apps to log food intake can help in maintaining awareness of what one eats. This doesn’t have to be overly meticulous but provides a way to notice any patterns or changes.
- Adjustments in Strategies: Life changes can impact eating habits and exercise levels. Whether it’s a new job, relocation, or family changes, individuals may need to adapt existing strategies to suit new circumstances.
- Mindful Practices: Continuing practices that promote mindfulness, such as meditation or stress management, can be beneficial. Stress often leads to unhealthy eating patterns; thus, addressing the root cause of stress can help maintain healthy habits.
Community and Resources for Ongoing Support
One of the most powerful assets during a weight maintenance journey is a solid support system. Engaging with others who share similar goals can make this journey less isolating and more manageable.
Consider the following aspects:
- Support Groups: Joining local or online support groups can foster a sense of camaraderie and accountability. Many find comfort in sharing experiences and strategies with others who understand the journey.
- Access to Resources: There are many tools available, including mobile applications, websites, and community programs, that can assist with ongoing education and motivation. Knowledge is empowering; staying informed about nutrition and fitness trends can help in making educated choices.
- Social Media and Forums: Platforms like Reddit and Facebook offer various forums for weight maintenance discussions. Connecting with a community through these channels provides advice, encouragement, and ideas that may not surface in traditional settings.
Successful weight maintenance isn't just a solitary endeavor; it thrives in communities where shared experiences and collective wisdom can be harnessed.
Culminations and Future Directions
Concluding this comprehensive exploration of obesity and effective weight loss strategies opens the door to significant considerations and future avenues. The study of obesity is not merely an academic pursuit; it is a pressing public health challenge that affects millions globally. Understanding the intricacies of obesity provides a foundation for meaningful interventions. This article has navigated various dimensions of obesity, outlining its causes, implications, and strategies for weight management. However, it leaves us to reflect on the ongoing evolution of this field and the importance of sustained engagement with it.
Summarizing Key Insights
As we draw the curtains on our discussion, it’s vital to summarize the key points made throughout this article. First off, obesity is often the result of multifactorial influences, including genetics, environment, and behaviors. Here’s a recap:
- Complex Causes: The interplay of genetic predisposition and environmental factors contributes to weight gain, which underscores the need for a multifaceted approach.
- Psychological Aspects: Acknowledging the psychological hurdles involved in weight loss is crucial. Behavior, motivation, and mental health can significantly impact an individual’s journey.
- Effective Strategies: Various practical strategies, encompassing dietary interventions, physical activities, and behavioral modifications, are essential for sustainable weight management.
- Long-term Maintenance: Emphasizing ongoing strategies and community support is necessary for maintaining weight loss in the long run.
This synthesis allows researchers, educators, and practitioners to recognize not just the hurdles but also the pathways available for managing obesity effectively.
Emerging Research Trends in Obesity
New inquiries and technologies continue to shape our understanding of obesity. Emerging trends can transform our approaches to addressing this issue. Some intriguing areas of research include:
- Microbiome Studies: Investigating the relationships between gut bacteria and metabolism may unveil new aspects of weight management.
- Genetic Research: Insights into genetic markers could lead to personalized weight loss solutions.
- Behavioral Economics: Examining how economic factors influence eating habits might provide fresh perspectives for public health strategies.
Each of these avenues not only adds layers to our understanding but can potentially spark innovative interventions that address the root causes of obesity more effectively.
Policy Implications and Recommendations
Finally, policy plays a vital role in addressing obesity on a societal level. Recommendations for policymakers include:
- Health Education: Investing in public health campaigns that educate individuals about nutrition and lifestyle choices can foster informed communities.
- Accessibility: Ensuring that healthy food options are readily available and affordable for everyone is crucial.
- Community Support Programs: Funding for community resources that promote physical activity and nutrition should be prioritized.
- Regulations on Marketing: Tightening regulations on unhealthy food marketing, especially geared toward children, can mitigate early onset obesity.
These policy directions underscore a collective effort necessary to combat obesity effectively, linking the insights gleaned from research to actionable strategies that benefit society at large.
"In the battle against obesity, we must engage not just the individual, but the community and systems surrounding them, leading towards a healthier future for all."
In sum, as we look to the horizon, it’s clear that the dialogue around obesity and weight management must encompass continuous research, holistic strategies, and thoughtful policy making. Only through a comprehensive and cohesive approach can we hope to make lasting changes.
