Losing weight can seem daunting, especially with overwhelming information on diets, exercise routines, and lifestyle changes. However, the most reliable advice often comes from medical professionals who understand the human body’s complexities. Here are 15 key doctor insights that can guide your weight loss journey, making it healthier, more sustainable, and less intimidating.
Cut Carbs, Not Calories
Reducing calories is not the same as lowering carbs. If your diet consists of too many simple carbohydrates, like white bread and cakes, you are more likely to add weight due to an excessive sugar intake. The key is to reduce processed carbs like these and focus on eating healthy complex carbohydrates such as whole grains, legumes, fruits, and vegetables instead.
Eat Regularly
Skipping meals can make it harder for you to lose weight because it increases hunger levels leading you to overeat at mealtime. Regular eating will keep your energy levels up throughout the day while helping control cravings between meals.
Increase Your Fiber Intake
Fiber is essential for weight loss as it increases satiety and helps you feel fuller longer. Eating at least 25-30 grams of fiber daily can help reduce your calorie intake without feeling hungry, so choose high-fiber foods such as fruits, vegetables, legumes, and nuts.
Drink Water Before Each Meal
Drinking water before each meal has been proven effective in increasing the calories burned during digestion and reducing hunger cravings between meals. High-calorie drinks are loaded with sugar that will sabotage your efforts, and you should avoid them.
Move More Every Day
Exercise doesn’t just help you lose weight; it also helps build muscle, which helps your body burn more calories even when you’re resting. Get up and move at least 30 minutes each day to increase your metabolism and burn calories. Incorporate strength training and cardio for maximum benefits.
Include Protein in Every Meal
Protein is an excellent energy source and helps you feel full and satisfied because it takes longer for the body to digest than other macronutrients. Include lean proteins such as fish, skinless chicken breast, and tofu with your meals to promote weight loss and muscle growth.
Eat Mindfully
Eating mindfully means being aware of how much food you’re consuming without getting distracted. Try focusing on what’s on your plate, chewing slowly, and enjoying each bite rather than eating quickly while watching TV or doing other activities.
Track Your Progress
Tracking your progress is vital for seeing how far you’ve come and further motivating yourself. Keeping track of your calorie intake using a food diary and regularly monitoring changes in your body can help you stay motivated and reach your goals faster.
Practice Portion Control
Portion control is the practice of monitoring the amount and size of food you’re eating. Start by using smaller plates for portioning your meals, and if you feel full before finishing a plate, try portioning out some food to enjoy later. This will help ensure that you eat only what your body needs without overloading on calories or carbohydrates.
Get Enough Sleep
Getting enough sleep not only helps you stay alert during the day, but it can also help with weight loss. Poor sleep patterns can lead to increased levels of stress and lower energy, which can cause cravings for unhealthy foods. Aim for 7-8 hours of quality rest each night to give your body the time it needs to recharge and help regulate hormones associated with weight gain and metabolism.
Keep Unhealthy Foods Out Of Reach
Out of sight, out of mind! Keeping unhealthy snacking options such as chips or cookies away from your line of view can help reduce the urge to snack on them when you’re feeling hungry. Get healthier alternatives such as air-popped popcorn or fresh fruits and vegetables when grocery shopping.
Eat Your Fruits and Veggies
Fruits and vegetables are essential for keeping a healthy weight. Not only are they low in calories but they are also packed with vitamins, minerals, fiber, and other nutrients that can help boost your metabolism. Include them in your meals and snacks to get the most out of their health benefits!
Keep Things Interesting
It’s easy to become bored with the same meals day after day, so try switching up your recipes by trying new ingredients or cooking methods, such as stir-frying instead of deep-frying. This will help keep things exciting and ensure you get all the necessary nutrients for an effective weight loss journey. Find tasty recipes on Flipboard.
Take Supplements
Supplements can be a great way to get the nutrition your body needs while you’re trying to lose weight. Look for quality products and use them as directed for optimal results. Some popular supplements that may help with weight loss include green tea extract, probiotics, omega-3 fatty acids, and CLA (conjugated linoleic acid). Ass your doctor before starting any supplement regimen.
Reward Yourself
Remember to reward yourself for reaching milestones on your journey. This could be anything from treating yourself to a massage or buying something nice after achieving a goal. Doing this will help keep you motivated and remind you that all the hard work is worth it.
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This article was produced on Health Makes You.