Dr. Vaiman’s 4 Keys to Sustainable Weight Loss
Although weight loss battles seem to be a recent phenomenon, the fact of the matter is that individuals have been trying to lose weight for one reason or another for centuries. However, patients often visit the Advanced Family Medicine office concerned about how to lose weight, and stressed about how they can keep it off once they do.
Because of this, we thought we’d discuss the 4 most important factors you can apply in order to lose weight and keep it off for the long run.
Tip #1: Minimize Carbohydrate Intake
Carbohydrates are an essential nutrient that is vitally important for each and every one of us. This is because carbohydrates are processed by your body into glucose, which is a universal energy source that your body needs to thrive.
Despite this fact, the reality that the more carbohydrates (flour and sugar-based foods) you eat, the hungrier you’ll be, and the more carbohydrates your body will crave. As a result, this can quickly devolve into a never-ending cycle, and when you’ve consumed more carbohydrates than your body can handle, the excess glucose created is stored in the form of fat.
Bottom line: Carbohydrates should be consumed only as part of a balanced diet. Otherwise, you might find yourself quickly gaining weight.
Tip #2: Include Plenty of Protein in Your Diet
Like carbohydrates, protein is another essential nutrient that your body requires in order to function properly. Any food in the meat food group will work fine, including beef, pork, fish, eggs, or milk product, but it’s important to include them in your diet. Why? Because meat contains high levels of “complete” protein, which are high quality and contain all the essential amino acids your body craves.
Bottom line: If you’re looking to make your body as healthy as possible, which can have a big impact on weight loss, it’s important to consume anywhere from 10%-35% of your daily caloric intake in the form of protein.
Tip #3: Drink Plenty of Fluids
Your body is comprised of about 60% water, but it’s constantly lost throughout the day by a variety of natural processes, including skin evaporation, breathing, and using the restroom. Because of this, you should always maintain adequate hydration, since it provides your body with a wide variety of benefits, and is key in helping your body perform well—which is especially important when you’re trying to lose weight and to keep it off.
Do you find that you often feel snacky at some point in your day? Instead of reaching for sweets or carbohydrates, try drinking an 8oz glass of water instead. This is because your brain will often trick you into thinking you’re hungry, when the reality is that you’re just thirsty. Give it a try next time the munchies strike, and you might be amazed how quickly they disappear.
Bottom line: In order to maintain adequate hydration during weight loss, it’s recommended that you drink at least eight 8oz glasses of water per day. More if possible.
Tip #4: Exercise Regularly & Eat Healthy
Even though we waited until the end to discuss this topic, regular exercise and a healthy diet are perhaps the most important components in losing weight and keeping it off. In fact, the key to sustainable weight loss is not the newest fad diet. Instead, it’s about burning approximately 500 more calories than you consume each day, which are best (and easiest) achieved by monitoring what you eat and exercising on a regular basis.
Don’t feel like going to the gym each day and spending time or a treadmill or stairmaster? The good news is that you don’t have to, as just 30 minutes of moderate exercise (e.g. walking around the neighborhood, and even gardening or doing chores around the house) is often enough to help you lose weight.
Bottom line: If you’re looking to lose weight and keep it off, carefully monitor your food intake, and spend at least 30 minutes per day in moderate exercise.
Need Help Losing Weight & Keeping it Off?
If so, call Advanced Family Medicine today at (425) 453-6838 to schedule an appointment!