Finding the right weight for you. When it comes to weight loss, it’s important to pick the right plan for you, not just the plan that’s popular at the time. There are no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run. Lifestyle Changes are Key Short term diets generally fail. Short term diets do not help you to change your habits for the long run. The key to achieving and maintaining a healthy weight is about the lifestyle changes you decide to make. Healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses, are all key to changing your lifestyle. Staying in control of your weight contributes to good health now and as you age. Balancing Diet and Activity to Lose and Maintain Weight If your body weight has not changed for several months, you are in caloric balance. If you need to gain or lose weight, you’ll need to balance your diet and activity level to achieve your goal. Your doctor can help you decide how many calories you should have in a day to achieve and maintain your recommended weight. Keep track. To learn how many calories you are taking in, write down the foods you eat and the beverages you drink, plus the calories they have, each day. By writing down what you eat and drink, you become more aware of what you are consuming. Also, begin writing down your physical activity each day and the length of time you do it. Need more tips to help you get on track to a healthy weight? Talk to your doctor to discuss the best track for you and how you can set goals that are achievable.
- Get Active First things first, get outside and get active. Even if it’s snowing outside, or you have a huge meal to prepare, getting outside for 20 minutes is a great thing to do. Don’t have 20 minutes? Even five minutes can help as long as it’s active. Make activity the first thing you do Thanksgiving morning so you don’t forget or get lazy throughout the day. Whether that’s taking a walk outside or a 20-minute workout routine, just doing something active will help you get your metabolism working and help keep the weight off.
- Focus on Protein Focus on the good and get rid of the fatty. Turkey has amazing health benefits and is a great protein. It’s full of tryptophan, protein and other amino acids that can really support your immune system, which can help improve your mood. There are a lot healthy benefits of turkey so when you’re loading up that plate Thanksgiving Day, pack on the turkey over other things such as mac and cheese or other carby foods. Go easy on the gravy and load the veggies on the side for a healthier option. You’ll be happy you did.
- Monitor Your Meals Last but not least, if you want to really keep weight off on Thanksgiving Day, monitor your meals. Pumpkin pie is fine as is a little bit of cranberry sauce, in moderation. Stick to half portions and try not to overeat.
You’ve tried everything. It seems you’ve tried every diet, exercise plan, dietary supplement, everything, and nothing seems to work. It’s almost impossible to see any sort of progress to reduce your weight and improve your overall health. If this sounds familiar to you, we can help. UFMC offers Board Eligible Bariatric Medicine for sensible weight loss. Our practitioners work with you to manage your weight change with a safe, non-surgical approach using personal metrics and testing to customize your weight loss program. Through added supervision of nutrition, meal planning, and hormonal changes our physicians offer a well-rounded program that can offer you improved weight loss results. For more information on the services we offer, contact us today.
It’s the time of year where New Year’s Resolutions have been made, but now it’s time to make them happen. For many losing weight, eating healthy and exercising regularly are common resolutions. But the real question is, how do you realistically find success with your resolution. The following tips can help
Be realistic with yourself and your resolution.
The best way to reach a goal is to make that goal an attainable goal. For example, instead of making a resolution to never eat your favorite food again, set your resolution ot only eating that food once per month so you aren’t setting yourself up for failure. Make attainable goals that are tough, but you know you can realistically reach.
Outline a Resolution Plan.
Decide in advance how you will deal when tempted to skip your workout or eat that giant chocolate bar put in front of you. Decide in advance how to handle resolution breakers when put in front of you and practices positive thinking to keep you on the right track.
Talk About Your Resolution.
If you tell enough people, it will not only keep you on track personally, but those that you tell will be there to support your resolution. And even better they may have the same resolution so you can motivate one another along your path.
Track Your Progress.
Keep track of what you are eating, how much exercise you are getting, and how much you are sleeping, etc. Accomplishments can keep you motivated to stay on track with your goals.
If you attain one of your goals, reward yourself with something you like that does not contradict your resolution. For example if your resolution is to lose 5 lbs and you hit that goal, reward yourself with new fitness clothing to keep you on the right track to attaining your next goal.
Keep Trying and Stick to It.
Studies have shown it take approximately 21 days for a new activity to become a habit. Stick to it and once you achieve your goals, make another goal to keep going and continue with your resolution to better yourself and your health.
Talk to us today to help you make your health and fitness resolution a reality. We are here to help.