At the start of a new year, many people make resolutions to lose weight. Unfortunately, not all weight loss programs are good for your health, and many can cause more problems than they solve. The number on the scale is not the only number that matters.
Reaching a healthy weight is an excellent goal, however; a healthy weight reduces your risk of heart disease and diabetes. Make your goal for weight loss a reality by following these guidelines for healthy, sustained weight loss over time.
Food Choices
Many diet programs will operate by restriction. Reducing caloric intake does result in weight loss, but you still need to get enough nutrients each day to meet your needs. A good diet program will make sure you still get enough calories and provide you with the nutrition your body needs. A good weight loss diet:
- Increases fruit and vegetable intake.
Leafy greens and colorful vegetables are a staple for good nutrition.
- Reduces sugar and refined carbohydrates.
Sugar in most weight-loss diets comes from fruits.
- Advocates for whole grains.
There is no reason to avoid grains for weight loss unless you have a medical reason not to eat grain.
- Uses lean sources for protein.
Fish, chicken, and egg whites are common protein sources.
Many fad diets use words like detoxification or super foods to make such diets seem like they are good for your health. To achieve healthy weight loss, however, you do not need to go on juice fasts, eat only vegetables for a week to detox your body, or avoid fruit because it has carbohydrates.
Instead, you can track your food intake to make sure you eat enough calories while maintaining balance. This approach to eating is more sustainable over the long term. Many people hope for a quick fix for weight loss, but in reality, slower weight loss is easier to maintain and is better for your overall health.
Exercise
Exercise is the best companion to a dietary change. It helps to improve your cardiovascular health and it reduces your risk for diseases like osteoporosis. It also works together with weight loss efforts to improve your metabolism and increase your fitness level. Exercise is often one of the best predictors for people being able to lose weight and keep it off.
Even though people often choose cardio workouts, like running on the treadmill or a dance class, in order to burn calories, you should not neglect weightlifting as part of your workout routine. Lifting weights does not burn as many calories in an hour as running or biking, but it increases your muscle mass, which will improve your metabolism while you rest.
When you start exercising regularly, start slowly. If you are not used to any sort of exercise, begin with something gentle, such as walking or a water aerobics class. As your fitness level improves, you can branch out to new types of workouts.
Water
One challenge that some people face when they hope to lose weight is to drink water. You might enjoy soda, coffee with cream and sugar, juice, milk, or alcohol instead of water. All of these drink options add calories (sometimes hundreds of calories) to your daily intake.
A simple weight loss technique that some people can employ is to drink only water on a daily basis. You improve your hydration, and you cut out the calories that came from other types of drinks. Save juice, beer, wine, or soda for special occasions.
Sleep
Finally, getting enough rest is important for weight loss. When you do not sleep enough, you have increased stress hormones and increased appetite, which makes it harder to stick to your eating plan. Exercise, also, is not as beneficial when you are tired.
If you think you need medical help for your weight loss goals, contact a
doctor
at Hampstead Medical Center PC. We can help provide feedback for your goals and suggest other medical options for people who might need additional weight loss assistance.