Modern lifestyle habits have encouraged us to eat less healthy and do less exercise. As a result, many people are overweight or seriously overweight, which can lead to shorter lifespan and illness. Last week, I explained how gaining weight hurts you in many ways. It increases the risk of heart problems, high blood pressure, diabetes type 2, high cholesterol, stroke, liver and gallbladder disease, and more. I encourage you to lose unnecessary weight this year.
You might wonder: How do I achieve healthy weight loss? Here are my tips for successful weight loss. Dr. Nina’s need-to-knows: About weight loss Losing weight is hard, but achievable! Pledge yourself to this goal, understand key factors and change your eating, drinking, activity, sleep and stress habits. Find a weight loss approach that fits with your life. You’ll find it hard to keep weight off if old habits creep back in. Everyone has an opinion on diet and there’s loads of information out there.
Some of it makes questionable promises. Assess diets carefully and speak with your doctor at the start of your weight loss journey. Share your previous attempts and any worries. Here are my top tips: Be aware of your daily calories. Weight loss boils down to burning more calories than you consume. Know your daily calorie count and make balanced, healthy choices. Keep a food diary to become more aware of what you eat and where to improve. Plan meals and snacks to avoid impulse choices. Change your mindset to food and choose items that benefit your health positively.
Beware of extra sugars and refined carbs, as these make you hungry again soon after and lead to weight gain. If you eat carbs, make sure they’re unprocessed and still have fiber. Fill up on fruit and veggies; they’re good for you and are a healthier alternative to fatty, sugary foods. Practice portion control and understand how much food is a serving size. Keep a record of what you eat to help manage portions. Eat breakfast every day for fullness and to suppress hunger. Stay hydrated to boost your metabolism and fill your stomach. Build muscle – it uses more calories than fat, even when sleeping. Smart snacking can keep hunger at bay, keep you energised and ensure you’re getting the right nutrients.
Limit sugary drinks, as studies show they increase obesity risk. Practice mindful eating – enjoy food, make healthy choices and eat mentally, not automatically. Get plenty of sleep. Poor sleep leads to extra calories consumed. Disconnect. Screen use around bedtime hampers sleep. Consider your kitchen setup. Keep unhealthy food out of sight to reduce temptation. Manage stress to prevent unhealthy food choices. The key to weight loss is to change daily habits. More than a slim waist, the motivation for weight loss should be a longer, healthier life. Making a commitment to a healthier lifestyle can lead to worthwhile rewards. Dr. Nina Radcliff is committed to her profession,
her patients and her community. She completed medical school and residency training at UCLA and has served on the medical faculty at The University of Pennsylvania. She is a Board Certified Anesthesiologist. Author of more than 200 textbook chapters, research articles, medical opinions and reviews; she is often called upon by media to speak on medical, fitness, nutrition, and healthy lifestyle topics impacting our lives, today.