Wellness Dietitian

We are becoming a nation of overweight people. The Centers for Disease Control and Prevention has reported the rate of adult obesity has doubled between 1980 and 2002. Overweight and obesity in Americans has been a mounting problem for nearly 25 years and continues to worsen with a growing number of obese or overweight children and young adults.
Some of the risks of obesity and overweight are:
1. heart disease 2. stroke 3. hypertension 4. diabetes 5. cancer 6. arthritis
Dropping the extra pounds and keeping it off would prevent and control these diseases.
By incorporating some simple lifestyle changes, you can achieve a healthy weight loss that would provide long-term and lasting results. You just need to make a commitment to healthy weight loss and set realistic goals.
Here are some tips for healthy weight loss:
1. Don’t “Diet.”
The key to healthy weight loss is don’t “diet.” When we think of “diet” we think of starving ourselves and barely eating. Although you may lose weight for the short term by doing this, it won’t last long. It’s like running a car on an empty gas tank, your body can’t tolerate not having enough fuel to run on. It will protect itself by turning to starvation mode and will slow down the burning of calories. That means whatever calories you do take in, it will be stored instead of burned thereby causing weight gain instead of weight loss.
2. Eat Breakfast.
Another key to healthy weight loss is to eat breakfast. Having a healthy meal in the morning helps you jump-start your metabolism. The food you eat after you wake up will be used to burn fat all day long.
3. Eat small, healthy meals frequently.
Instead of three big meals a day, five to six small healthy meals per day would aid in healthy weight loss. Eating more frequently, and in small servings, can prevent overeating. Eating frequently also increases your metabolism and makes calories burn faster. You’ll also find that you’re not as ravenously hungry when you space your meals out into five or six small meals a day.
4. Decide on a healthy weight loss goal and make a commitment to reach it.
A realistic and healthy weight loss goal can be reached if you make a commitment to reach it. You know it is virtually impossible for you to lose 40 pounds in 2 weeks so why even think about trying to do it. Be realistic about the amount of weight that is possible to lose within a given time period. Make a decision that you want to eat healthy to stay healthy for the rest of your life.
Not all weight loss plans or programs are right for everyone. You need to decide on a healthy weight loss plan or program that you can live with and stick to it.
5. Drink lots of water.
Your body needs water to burn fat, flush out the impurities, and keep your cells hydrated and healthy. About 60% of our body is made up of water so water is an important factor in healthy weight loss. Try to get in 8-12 cups of water a day to keep hydrated, more if you lose a lot of water through exercise (i.e., sweating).
6. Eat less refined sugar and carbohydrates.
Instead of consuming sugar-laden doughnuts, cakes, soft drinks, etc., plan to include lots of fruits and vegetables, some whole-grain bread, rice or pasta, and lean meat and protein rich-foods in your meals for healthy weight loss. Sweet treats such as soda, candy and pastries should be once-in-a-while indulgences only.
7. Monitor your fat intake for healthy weight loss.
Fat is not the culprit to being overweight. You need some healthy fat to help keep your weight at the proper level. Plan to include healthy fats such as walnuts, almonds, olives, peanuts and canola oil. Tuna, salmon and mackerel have omega-3 fats which are good for the heart.
8. Move Your Body.
Incorporate exercise into your daily routine for healthy weight loss. Walk, instead of drive, to your destination if you are only going a few blocks from home. Take the stairs instead of the elevator. Go out and do something you enjoy like jogging, cycling or skating. Find ways to actively use your body to perform day-to-day activities or chores at home if you are too lazy to go to the gym or take exercise classes. The more you move, the easier it will be to achieve a healthy weight loss. If you do this regularly, you won’t even notice that you are shedding pounds performing mundane activities.
It doesn’t matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself and commit to achieving healthy weight loss.
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It doesn’t have to be a struggle! Sure, there will be a sacrifice, but won’t the results be worth it? I’ve put together my top 5 tips for healthy weight loss that aren’t too difficult to implement. These are 5 relatively simple ways to help you lose weight and keep healthy. Some may seem obvious, but sometimes the simple things have the biggest impact. Remember, it won’t do any good just reading about it. The important thing is to take action, so here we go:
1. Eat Sensibly
Sounds obvious right? I can’t tell you how many people I’ve met over the years who want to lose weight, but continue to eat high-calorie junk food. Unfortunately we’re conditioned through the media and advertising to eat food that may not necessarily be the best choice for us. Just watch your calorie intake and use your common sense when it comes to your dietary choices.
2. Drink Lots Of Water
You should drink at least 8-10 glasses of water a day. Water is probably the single most important component to losing weight and keeping it off. Studies show that a decrease in water intake causes fat deposits to increase, and an increase in water intake can actually reduce fat deposits. The kidneys do not function properly without enough water. Water also flushes waste from the body.
3. Choose Good Carbs
Don’t buy into some diets that say you should eliminate carbohydrates. They provide the body with the fuel it needs for physical activity. I lost about 15 lbs simply by cutting out white rice, potatoes, white bread and pasta. In place of these, go with whole grains, vegetables, fruits and beans. If you’re going to have bread, eat a healthy whole grain bread. It will help you lose weight and feel so much healthier.
4. Don’t Skip Breakfast
It’s true. Breakfast is the most important meal of the day. We need the nutrition and fuel in the morning to help us function throughout the day. Also, if we skip breakfast, we’re more likely to snack mid-morning. Breakfast provides our bodies with vital nutrients such as calcium and iron. If your excuse is that you don’t have time for breakfast, make yourself a healthy nutritious protein shake.
5. Exercise
Do I even need to mention this one? After you bought the gym membership, how many times did you end up actually going? Maybe you’re there on a regular basis and that’s great! But if you aren’t at least walking for half an hour every day, you are doing yourself and your body a great disservice. Commit to a regular exercise schedule and stick to it.
There are obviously more things you can do to lose weight and keep healthy, but these are some of my top recommendations. Here’s to your health!
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