For some, weight loss is a never ending battle of diets that don’t work, exercise regimens that are difficult to maintain, and feelings of frustration.
It doesn’t have to be that way!
Health, fitness and weight loss are within reach by utilizing 13 easy tips that don’t require special equipment and can be performed at home, work and on the go.
1. Start Your Day With Weight Loss Affirmations
To lose weight, you must become someone who thinks like a healthy person. In order to become that person, write your own specific affirmations and read them daily. The affirmations must answer the following questions:
- What is the result I want to achieve?
- Why do I want to lose weight?
- How am I going to do it or what steps am I going to take?
- When will I accomplish my weight loss goal?
2. Life Giving Hydration
Weight loss is easier to achieve when the body is properly hydrated. Begin your day by drinking water, even before you have your first cup of coffee. Staying hydrated helps your body function more efficiently and aids in detoxifying the body. Proper hydration also:
- Regulates body temperature
- Aids in digestion
- Helps rebuild blood
- Keeps skin youthful looking
3. Give Your Body the Nutrients It Needs
In order to lose weight optimally, your body needs nutrients from a wide range of foods. Add nutrient rich foods like kale, , sweet potato, spinach, blueberries, salmon and almonds to your weight loss plan. Don’t be afraid to experiment with foods that may be unfamiliar to you.
Foods rich in antioxidants, vitamins and nutrients will allow your body to perform at peak proficiency.
4. Weight Loss Cravings
Your body is very good at telling you what it needs. The problem is that we seldom listen to it. Try to replace unhealthy snacks with nuts or cravings for sweets with fruit.
If you’re experiencing cravings, you may have a nutritional imbalance. However, it’s a good idea to schedule a visit with your doctor, as cravings may also be an indication of a hormonal imbalance.
5. Choose Fresh Foods and Ingredients
Think of it this way, the closer the food you are eating is to the farm, the better it is. Whenever possible, visit your area’s farmers market to obtain local fruits and vegetables that are in season. Also look for labels that indicate organic and non-GMO to minimize artificial ingredients, additives and pesticides. Some frozen fruits and vegetables require no preservatives and are a great option when that fruit or vegetable is not in season.
6. Avoid Processed Foods
The salt, sugar and fat in processed food and drink are addictive and will sabotage your weight loss efforts. Those items are specifically created by food companies utilizing colors, textures and aromas that appeal to certain centers of the brain.
7. Brown Bag It To Work
For expediency’s sake, it’s often more convenient to send out or grab fast food. Avoid the temptation. Prepare your lunch for the next day at home using fresh ingredients that allows you to control what you eat and the portion sizes.
8. Lose Weight Mindfully
Life can be hectic, but you need to take time to eat slowly and savor each bite. Try this… when eating with company, be the last one to finish his or her meal. You will also feel full quicker and this allows your metabolism to work more efficiently.
9. Avoid Distractions When Eating
When you eat in front of the TV or computer, it establishes a mental pattern and you’ll unconsciously begin to associate them with food. Put down your phone when eating and have meals in an area that’s conducive to focusing on your meal.
10. Get Out And Enjoy Life
Eating a healthy diet alone doesn’t confer health. You need to exercise to maximize weight loss, but that doesn’t mean you have to go to a gym. Dancing, swimming, yoga and Pilates are all ways to get your body moving and burn fat. Choose physical activities you actually enjoy rather than simply what’s trendy.
11. Stress And Slumber
Stress is a primary cause of weight gain and when you feel stressed, anxious, nervous and overwhelmed your body releases cortisol, a hormone that gives you a boost of energy to facilitate a fight or flight response, but it also increases your appetite. Elevated cortisol levels are responsible for build-up of mid-section fat. Obtaining enough sleep is essential for health, reducing stress levels and maintaining a youthful appearance.
12. Be Realistic
It’s far easier to gain weight than to lose it and you need to be realistic in your weight loss goals and expectations. Losing weight and regaining your figure won’ happen overnight. There are no short-cuts or instant solutions that won’t have an adverse effect on your body and health. One of the primary reasons that popular “weight loss” diets don’t work is the rebound effect – you don’t get enough to eat and then overeat when the opportunity arises.
13. Consider Medical Weight Loss
Medical weight loss and management is based entirely on advanced scientific principles and is only available with the supervision of a physician. It’s surgery-free and there are no diet pills. Each medical weight loss plan is customized to your body’s own individual metabolic rate, motivation and activity level.
It all begins with a consultation to review your medical history, nutritional status, and social and family history. You’ll be closely monitored by your medical weight loss physician to ascertain program compliance, nutritional intake, overall health and weight loss progress.
Depending upon your needs, your medical weight loss physician may prescribe Mic B injections with or without B12 injections, along with appetite suppressants. HCG is a natural hormone to increase metabolism that may also be used. Multivitamins, protein supplements and meal replacements can all be implemented to help you achieve your weight loss goals.
A medical weight loss program is equally effective whether you want to lose 10 pounds or 100 and it addresses the underlying cause of your weight gain or obesity. Those with a body mass index (BMI) of 30 or more increase their risk of:
- Cardiovascular disease
- High cholesterol
- Metabolic syndrome
- Sleep apnea
Medical weight loss utilizes a holistic approach and includes a quick start, transition and maintenance level for every stage of your weight loss.
The Time Is Now
Using the top 13 tips for weight loss will help jump-start achieving your weight loss goals. If you find yourself needing extra assistance in the Smyrna – Vinings area, Dr. Cook can design a medical weight loss program that provides quick and safe results. You’ll lose weight, maintain muscle mass, reduce the risk of serious health issues and establish a lifetime of healthy choices.