When it comes to losing weight, many of us are looking for the best advice we can get from experts. With so much conflicting information out there, it can be hard to know what works and what doesn’t. While it’s true that weight loss programs are more effective if customized to the individual, there are tips that you will find in almost every program that benefits anyone trying to lose weight.
We have compiled a list of the top 10 weight loss tips from experts that you should follow if you want to shed those extra pounds.
#1 Set Realistic Goals
Setting unrealistic goals is one of the biggest mistakes you can make when starting your weight loss journey. Losing five pounds in one week is one example of an unrealistic goal. Aiming for one to two pounds is more realistic.
Make sure your goals are achievable and don’t set yourself up for failure by setting too high or too unrealistic expectations. A medical expert can help you with goal-setting, which is critical to continued weight loss success.
#2 Eat Breakfast
Eating breakfast is essential for jumpstarting your metabolism in the morning and keeping you full throughout the day, which will help prevent overeating later in the day. Breakfast should consist of high-fiber foods and protein, such as oatmeal or bran, boiled eggs, bananas, and yogurt.
Meal planning is not easy if you have food intolerances or allergies. Ask your doctor to help you with this to ensure you meet your nutritional needs and your weight loss goals.
#3 Track your Food Intake
Keeping track of everything you eat helps keep you accountable and allows you to see where changes need to be made. Watch what you eat, and be mindful of how much you are eating. For many people, counting calories helps monitor their food intake. Many smartphone apps can help you do this.
#4 Drink Plenty of Water
Sometimes, when you think you are hungry, you are just thirsty. Stay hydrated to help you keep feeling fuller longer. Drinking a glass of water before a meal may help prevent overeating.
#5 Exercise Regularly
Exercise is part of any weight loss plan. Any type of exercise burns calories. You do not have to sign up for a gym membership to exercise. Walking or taking a bike to get to your destination instead of driving is considered exercise, too. Taking the stairs instead of the elevator also counts as being more active. Experts recommend 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity per week for adults to be healthy.
#6 Get Enough Sleep
Lack of sleep makes you more susceptible to binging on food, as your ghrelin and cortisol levels rise. Ghrelin is a hormone that controls appetite and fullness, while high cortisol levels increase your appetite. Aiming for eight hours of sleep per night can make a big difference.
#7 Avoid Processed Foods
Eating real food is one of the best things you can do for your body. Fake foods are processed and tend to contain high amounts of salt, sugars, and unhealthy fats that contribute heavily to weight gain. Chips, baked goods, white and milk chocolate, chicken nuggets, soda, and boxed juices are highly processed and better off not being part of your regular diet.
#8 Cut Back on Sugar
Sugary drinks such as sodas or sweetened teas contain tons of sugar and loads of empty calories. Many lose weight by simply cutting out such drinks from their daily routine. Opt for drinking water or unsweetened tea with your meals.
#9 Practice Relaxation Techniques
Stress has been linked closely with obesity since higher cortisol hormone levels lead to excessive snacking and comfort eating. You can manage your stress in many ways, such as through relaxation techniques, like yoga and meditation. During times of high stress, you have to ask yourself: “Am I really hungry or just stressed?”
#10 Find a Support System
Having someone who understands and respects your goals can go a long way in motivating you to reach them. Your support system can consist of your family, friends, and your primary care doctor. Your doctor can be your weight loss advocate and help you overcome obstacles and challenges along the way.
Weight Loss Treatment in Tucson, AZ
Dr. Robert Lending is an internal medicine doctor providing primary care services for patients in Tucson. We specialize in treating adults with age-related health conditions, including arthritis, cardiovascular disease, high cholesterol, diabetes, and obesity. We are committed to helping our patients reach their weight loss goals for better health and wellness, and to reduce their risk of complications.
Dr. Lending is a concierge doctor, which means he offers personalized and thorough medical care 24/7 for our patients who sign up for concierge medicine services. To find out more about Dr. Lending’s services, call our office today at (520) 795-4291. You can also request an appointment using our online form.