If you are heading to the beach or pool this summer, you may be thinking about losing some extra weight to feel more confident in that bathing suit. Anthony Carnell, DO at St. Joseph Health Primary Care Austin’s Colony says, “Losing even a moderate amount of weight can improve your health by lowering your blood pressure and cholesterol levels and reducing your risk for heart disease and stroke.” By losing extra pounds, your energy, mobility, self-confidence, and mood can also improve. Use our top weight loss tips to get bathing suit ready.
Tip #1: It’s a lifestyle change
If you want to lose weight– and keep it off– then it’s time to make a lifestyle change. People who lose weight gradually rather than all at once have an easier time keeping it off in the long run. Think of it as a journey instead of a final destination. Make a commitment to achieve a healthy weight in a healthy way. Forget the fad diets; decide to take care of your body. The best way to lose weight is through lifestyle changes.
Tip #2: Use up more calories than you take in
The key to weight loss is burning more calories than you consume. By reducing your caloric intake by 500 to 1,000 calories per day, you can lose 1 to 2 pounds per week. When you add exercise to the mix, you are also able to burn these calories. A healthy way to lose weight is to moderately reduce the amount of calories you eat per day and increase your physical activity.
Tip #3: Talk to your doctor
Think of your physician as your secret weight loss weapon. Your internal medicine or primary care physician has the knowledge and expertise to guide you to a healthy weight. Nutrition and exercise plans, medical weight loss options, and personalized guidance based on your current health are only a few of the many weight loss solutions your physician can offer. Schedule an appointment with a St. Joseph Health physician to get guidance from your very own weight loss and health consultant.
Tip #4: Practice mindful eating
Do you ever snack in front of the television or keep eating until your plate is clean? Habits like these can lead to overeating. Practice mindful eating by slowing down and enjoying every bite of your food. There is a lag between when your stomach has had enough food and when your brain realizes it. By slowing down, you have more of an ability to stop eating when you’re full. Remember to only eat when you’re hungry, never just because you’re feeling bored or emotional.
Tip #5: Eat breakfast
The most common characteristic among those who were able to lose weight and keep it off involves the most important meal of the day. Eating breakfast in the morning starts up your metabolism early and helps you feel fuller throughout the day. It’s a better idea to eat balanced meals rather than skipping meals.
Tip #6: Don’t eat less, just differently
You feel full from the amount of food you eat, not the amount of calories. There’s no need to eat less food, in fact, you can eat larger portions of low-calorie, nutrient-rich food and still lose weight. Limit your fat intake and increase the amount of fiber in your diet. Focus on eating mostly fruits and vegetables. Add in whole grains, lean meat, legumes, and low-fat dairy to meet your nutritional needs.
Tip #7: Set realistic, specific goals
When starting your weight loss plan, set a variety of realistic goals: long-term goals, short-term goals, ultimate goals, and specific goals. Give yourself many small goals to help you achieve your main goal. For example, instead of only setting the goal to lose 50 pounds, you can start with goals that include exercising for 30 minutes every day or swapping out junk food for a healthier alternative. Be realistic, and be specific.
Schedule an appointment with a St. Joseph Health physician today to discuss your weight loss goals and options. If you have a BMI between 30 and 40 and haven't succeeded at weight loss through diet and exercise alone, you may want to ask about the ReShape Dual Balloon available at St. Joseph Health.
CDC - Losing Weight
CDC - Losing Weight: Getting Started
CDC - Improving Your Eating Habits
CDC - Eat More, Weigh Less?