A new year is a great time to restart the clock on your diet and fitness goals. Resolve to change in 2018 and ring in the new year with these healthy tips for shedding that holiday weight.
Make weight-loss goals stick by changing your lifestyle
Long-term weight-loss success isn’t a short-term pursuit but a lifestyle. Most people who are trying to lose weight focus too much on the goal of weight loss. However, focusing on lifestyle changes, such as following a healthy eating plan, watching portion sizes, being physically active and reducing sedentary time are much more effective for long-term weight-loss success.
Lifestyle changes aren’t instantaneous. It may take weeks or months to change your everyday routine.
Set attainable goals
Finding success with weight loss requires that you establish healthy goals. While rapid weight loss may seem appealing, long-term results require a more patient approach. Research shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) find more success with weight loss according to the Centers for Disease Control and Prevention.
Making weight-loss goals stick is a process, but it starts with defining goals that are attainable.
Establish a solid nutritional base
Nutrition plays a major role in your health and also determines much of the weight you lose or gain. According to the National Heart, Lung, and Blood Institute (NHLBI), Weight loss can often be achieved either by eating fewer calories and/or by burning more calories with physical activity.
When it comes to nutrition and weight loss, calories and portions count. A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan:
• Focuses on vegetables, fruits, whole grains and fat-free or low-fat dairy products
• Uses lean meats, poultry, fish, beans, eggs and nuts
• Limits saturated and trans fats, sodium and added sugars
• Monitors portion sizes
For more information on this particular eating plan, visit www.nhlbi.nih.gov.
Consider using a menu planner to help you meet your daily eating goals.
Practice a “food is fuel” mentality
Do you have a healthy relationship with food? Thirty-three percent or more of Americans use food for coping, according to the American Psychological Association. If you find yourself turning to food when you are tired, bored, depressed or stressed, it is time to launch an intervention. Adopt a “food is fuel” mentality for long-term success with healthy eating and weight loss. When you begin to view food as fuel for your body and not a tool for coping, you will be better able to keep your weight-loss goals.
Utilize medications to aid in weight loss
In conjunction with changes to behavior, such as eating and physical activity habits, prescription medications may help some people lose weight. According to the U.S. Department of Health, on average, people who take prescription medications as part of a lifestyle program lose between 3 and 9 percent more of their starting body weight than people in a lifestyle program who do not take medication. A medical weight-loss doctor can identify which prescription medications can help you.
Incorporate exercise to help burn calories and feel better
Adding exercise to your lifestyle will do more for you than simply burn calories. Exercise helps you maintain an emotional and physical balance to fuel both your goals and your day. It is an essential part of a healthy lifestyle, regardless of your weight or age.
So, what activities do the most for your body? This physical activity chart is a good place to start when choosing activities that will be both enjoyable and effective. Remember, the amount of physical activity needed for weight control varies from person to person. The quantity and intensity of physical activity will depend on your weight-loss goals and physical abilities.
Involve a medical weight-loss team
When it comes to weight loss, you don’t have to face the challenges presented alone. Involving a medical weight-loss doctor and team provides you with a medically sound approach to weight loss that can get you to your goals safely and efficiently. A medical approach can identify factors that are sabotaging your weight-loss goals. Tracking your weight-loss progress will ensure that your diet and exercise plans don’t harm your body or endanger your metabolism stability.
We achieve better physical and mental health when we rule our body and not our body ruling us. Enlist the help of Harrisburg Medical Weight Loss today to make the lifestyle changes you need for successful weight loss.