The Most Effective Methods to Losing Weight You Can Put to Immediate Use
Did you know that during 2013 alone, the American weight loss industry made almost $61 billion? This is largely because, as the media is constantly reminding us, we are a nation of overweight individuals. In fact, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK):
- More than 2 in 3 adults are considered to be overweight or obese.
- More than 1 in 3 adults are considered to be obese.
- More than 1 in 20 adults are considered to have extreme obesity.
With numbers like these, it’s no wonder that the weight loss industry is as big as it is. But here’s a not-so-hidden secret: Nearly all of the products, programs, and fad diets offered by weight loss companies simply don’t work, which is why—much like an addiction—many Americans find themselves in a seemingly never ending cycle of weight loss, only to regain their weight (and then some) weeks or months later.
With this said, what can you do to break the yo-yo cycle of weight loss and gain? In other words, what tips and techniques can you use to lose weight and keep it off for good? We’ll explore some of the most straightforward options here, although you should always speak with your Advanced Family Medicine physician before beginning any new weight loss program.
See also: Obesity: The Silent Epidemic
Are You Ready to Make a Lifestyle Change?
If you’ve ever lost weight using a popular program, whether it’s a structured meal system like Weight Watchers or Jenny Craig, or a fad diet like the Atkins Diet or the Chicken Soup Diet, you fully recognize that they can sometimes provide short-term weight loss results, but you inevitably return to your original weight—and often surpass it. So what can you do?
Although it’s easier said than done, the simple trick to losing weight is by consuming fewer calories than you eat, and keeping it off for good by burning as many calories as you consume. And in order to accomplish this, you need to watch what you eat and exercise regularly. It’s as simple (or perhaps not) as that.
This means that if you’re used to eating whatever you want, and typically spend your non-working time watching hours of TV per day, you’re not going to have to just change what you eat; you’re going to have to make a complete lifestyle shift. While this obviously includes putting better, more nutritious foods in your body, it also means that you’ll need to begin exercising on a regular basis.
Effective Methods of Losing Weight & Keeping It Off
Ok, so you know that you need to eat better and exercise, but what does this mean?
From a foods perspective, you need to focus on avoiding artificial sweeteners (acesulfame K, aspartame, neotame, saccharin, sucralose) and including more fresh fruits and vegetables in your diet, as well as non-processed proteins such as fish, milk product, meat, and nuts. Eating a small meal or snack every 3-4 hours can do wonders for boosting your metabolism (tip: spicing up your foodscan also induce a thermogenic effect in your body, which might help you burn even more calories). However, you should never eat late at night, since your body will digest the food while you’re asleep, causing those extra calories to pack on. Also, you should stay hydrated with eight or more glasses of water per day and keep caffeine use to a minimum.
From an exercise perspective, most doctors recommend 30-90 minutes of physical activity per day, depending on several factors, including your current fitness level and the amount of weight you’re looking to lose. The best method of accomplishing this is any type of cardiovascular exercise that elevates your heart rate for an extended period of time. Be sure to change up your workouts though, as this can help you avoid boredom, and can also work different muscle groups for enhanced weight loss results.
Do You Need Help Accomplishing Your Weight Loss Goals?
The good thing about eating right and exercising is that it will not only help you to lose weight and keep it off, but it can also improve other areas of your life, including overall health, mental capacity, energy level, and even your sense of wellbeing. In short, you body enjoys being treated well, and will reward you in a wide variety of ways for doing do.
Here at Advanced Family Medicine, we understand that you want to start off on the right foot during your weight loss journey. Also, we know that you don’t just want to shed pounds, but that you want to create a lifestyle conducive to keeping the weight off and enjoying all the benefits it provides.
Because of this, schedule your appointment today by giving us a call at (425) 453-6838. We’ll discuss your medical history, why you’re looking to lose weight, and then help you create actionable, effective methods of accomplishing it! You’ve got nothing to lose but your excess weight!