Healthy weight loss tips for long-lasting health benefits for the New Year!
Happy New Year!!!
Weight loss often tops the list of many people’s New Year’s resolutions. Setting a realistic weight loss plan where you’re making healthier food choices and exercising more can help you achieve your goal. Ensuring there is not other cause for not being able to shed the weight with smarter choices should be your first step, however! Occasionally you need help with medications for hormones, thyroid, or insulin resistance that may be causing barriers to reaching your goals or preventing you from performing your best with your new workout routines! To Your Health and Wellness, LLC.- we can help!
If losing weight is your resolution, set a goal, stay on track and stay motivated. Give us a call and get scheduled with our office- We have helped so many reach and maintain their goals with our LIFESTYLE INTERVENTION PROGRAMS (LIPs)
To get you started, the following are weight loss tips to help you reach your weight loss goal and make your resolution a successful one. And remember, losing weight is a resolution you can make any time of the year! But, the sooner you invest in your HEALTH the sooner you will be rewarded- with WELLNESS!
1. Avoid quick weight loss schemes
People often make resolutions to lose weight and turn to quick fixes that may not be right for them. Eating fewer than 800 calories a day drops pounds quickly, but when you return to more normal eating patterns, your metabolism will have slowed, and weight will creep back.
For most people, we always recommend starting with one small change and building healthy eating and activity habits from there. Cutting cooking oil and avoiding fried foods are a good start. So is focusing more on eating fruits and vegetables. Our LIPs program provides you with a complete diet plan at your fingertips that you can use as a guide to make small changes to lead to BIG results!
Fruits and veggies lower blood sugar and cholesterol levels and help stave off heart disease and obesity. Just remember that when it comes to plant–based diets, you have many options- and if you are stuck- we can help!
2. Check serving sizes
Watch your portions. Serving sizes for pasta, rice and other packaged foods are often smaller than you’d expect. It can be shocking to measure out a serving and realize we are often eating several servings at each meal or snack. Check the nutrition facts label for information about serving sizes and calories and see if you really need more than one serving. Also, use the label to help you make healthier choices about fat, sugar and salt.
3. Know “fat-free” doesn’t mean low-calorie
A low-fat or fat-free food may have fewer calories than its full-fat equivalent, but not always. In fact, added sugar or starches can raise the calorie count. You’ll often hear me say in clinic to be mindful of the fat-free trap- when you see “fat free” think “chemical shit storm”.
4. Try to slow down eating
It takes your body about 20 minutes to send the “I’m full” signal to your brain. When you eat quickly, you tend to eat more. Eat mindfully, chewing every bite 15 to 20 times and enjoying the taste, smell and texture of your food. We have had great success with patients taking a new ONCE A WEEK PRESCRIPTION WEIGHTLOSS SHOT called Wegovy- which helps control your portion size and “shuts off” the part of your brain that tells you to keep eating. We have patients who have lost 50+ pounds with a combination of tools we can help with!
5. Drink water before you eat
Water can help curb your appetite. A study found that overweight individuals who drank two cups of water before every meal lost more weight than those who did not. Moreover, people often mistake thirst for hunger, and reach for a snack when a glass of water is really all they need. Add a small splash of fruit juice or squeeze of lemon to water if you want more flavor.
6. Build a healthier plate
A restaurant-size serving of potatoes or a “gourmet” hamburger is far more than most people need to (or should) eat. An old weight loss trick is serving healthy choices on larger plates and less healthy foods on smaller plates, to trick the brain into feeling satisfied with less.
A healthy eating plan includes lots of vegetables and fruits. When you eat at home, cover half of the plate with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains.
If you’re watching costs, remember you can eat healthy on a budget. The US Department of Agriculture has a dedicated website – CheckMyPlate.gov – with the most current information on healthy eating, including healthy eating on a budget. Eat the season – BERRY SEASON IS HERE!!!
7. Know what you are eating when dining out
If you need a quick meal while you’re out, read the calorie information on menus before you order. Look for places that offer fresh salads but watch the salad dressings, which are often high on calories. Often, a simple swap of the fries/sides can save HUNDREDS of calories!
Build your own sandwiches but skip the mayonnaise and other calorie-laden condiments. Order a baked potato, but avoid loading it with sour cream, cheese and bacon. Choose grilled or baked chicken or fish. Swap fries for fruit or yogurt and select water or a low-calorie drink.
Little changes yield BIG results and build a healthy LIFESTYLE, not based on “dieting”.
8. Make time to exercise
Healthy eating combined with physical activity can help you to reach and maintain a healthy weight. Getting active is easier than you may think. Find something you like to do, such as walking, swimming or hiking, and just do it. Mark it on your calendar so you don’t make excuses about not having time to exercise. Remember, it’s better to do moderate and consistent exercise every day than to try to be a weekend warrior and risk injury or giving up.
Federal guidelines recommend that for substantial health benefits adults do 150 to 300 minutes of moderate aerobic activity a week (or 75 to 150 minutes if done vigorously). Adults should also mix in muscle strengthening activities at least two days a week. We have partnered with a few GREAT personal trainers that will help you develop a plan that you can stick to, adjust to your level and have FUN!
9. Get your family involved
Your spouse and kids can also benefit. Get creative together; mix up healthier versions of grandma’s favorite sauce or dessert. Exercising with others is usually more fun too. Invite a family member, relative or a friend who also wants to lose weight to join you. We have successful couples in our practice that have lost a COMBINED 100LBS! Together, you can keep each other motivated and on track.
We know- making healthy changes can be challenging. We invite you to follow these weight loss tips to help you meet your weight-loss goal. We happily with help you with other tools (such as diet plans, exercise plans, medical management etc.) Our medically managed weight loss programs are affordable, as low as $50/month and we are accessible for your needs!
Be patient. Results will not happen overnight. If you take in fewer calories while burning more, you will get results. Give us a call or text today to get started! 352-363-1034 or visit our website and “enroll now” to join our DIRECT PRIMARY CARE which INCLUDES all your primary care needs AND medical weight loss!!
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