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We’ve all heard and recited our ABCs, but do you know the fundamentals of maintaining a healthy weight? Below are 26 tips and common terms to help you succeed and simplify your efforts.
A is for attitude. Achieve your weight loss goals with positive thinking. A can-do attitude can go a long way when circumstances get rough. If you slip-up and give in to sweet urges its okay. Remember, mistakes happen. Learn from them, open your eyes, and recognize triggers. Keep moving forward, one-step at a time. If you do fall off track, make sure to tell your Medi-Weightloss® healthcare practitioner, as they might be able to recommend additional tips to get you back on track.
B is for breakfast, the most important meal of the day. Stay energized by eating a nutritious meal before you step out the door.
C is for calories. Get into the habit of counting the number of calories you consume, if you haven’t already.
Don’t do it alone. When it comes to weight loss friends and family are perfect motivators.
Exercise is an important part of your weight loss regimen. The American College of Sports Medicine recommends adults should get at least 150 minutes of moderate-intensity training a week. If you want to incorporate fitness into your daily routine, ask your Medi-Weightloss® healthcare practitioner, which fitness plan suits you.
Fiber is important in aiding weight loss. There are two types of fiber soluble (the type found in oats, apples, and strawberries) and insoluble (the type found in spinach, broccoli, and almonds). Both forms of fiber are good for your health. Gradually, increase your fiber intake to avoid side effects such as cramping, bloating, or gas.
Give new routines time. It takes about 60 days for a habit to feel normal. So, keep at it and soon these practices will become second nature.
Hydration plays a major role in weight loss. We recommend you drink 64-128 oz of water or zero-calorie fluids daily.
Identifying bad fats can help you be healthier. Being able to realize the difference between the different types of fats can help you on your weight loss journey. You should eat two fats sparingly: saturated and trans fat. Both can clog arteries, increase the risk of heart disease, and raise cholesterol levels. Avoid trans fats. These include cookies, fried foods, and chips. Saturated fats include high-fat dairy products, baked goods, and coconut and palm oils. Limit these fats.
Just one more cookie or one more scoop can add up. To reach your goal weight you need to control your portions.
Keep healthy food around in case you get hungry. A few easily portable snacks include our 100-Calorie Protein Bars, fruits, and nuts.
Limit sugar intake. Studies have shown there is a negative correlation between high sugar consumption and adverse health conditions such as diabetes, high cholesterol, and weight gain. Sugar just like a cup of coffee can be addictive. If you are craving something sweet, try one of our delicious treats.
Mindful eating is being aware of your eating habits. Avoid watching TV or surfing the Internet when eating, as this can lead to mindless munching.
Napping can help you lose weight by altering your metabolism and shifting chemicals that affect appetite.
Outsmart your sweet cravings with healthier options. Trick your taste buds into thinking you are eating something sweet. Instead, try eating your favorite fruit.
Protein not only helps you feel fuller, longer, but it also plays a role in building muscle. Good protein sources include meat, dairy, chia seeds, green beans, and lentils.
Quit the clean plate club. Instead of eating until your plate is clean, eat until you're full.
Resting Energy Expenditure is the amount of energy your body burns while at rest. As part of our program, we use the ReeVueTM to measure REE (which gives a precise calorie intake).
Supplements can support successful weight loss and play an important role in providing adequate vitamins and minerals, and prevent the most common side effects while on the program. If you are taking any medications consult with your healthcare provider using a new supplement.
Track your progress in your Weight Management Journal. Record all meals and activities that you do throughout the day in your Weight Management Journal, and keep it with you at all times.
Unsaturated fats are classified as good fats. This fat includes polyunsaturated and monounsaturated fats. Monounsaturated fats include olive oil, avocado, almonds, cashews, and nut butter. Polyunsaturated fats are broken into two types’ omega-3 and omega-6. Omega-3 is in fish, herring, mackerel, trout, walnuts, and flaxseed. Omega-6 is in oils such as corn, soybean, and sunflower.
Veggies are high in fiber and low in calories to keep you full. Make sure you get your daily serving of vegetables.
Weighing yourself regularly can give insight into how your weight fluctuates from day-to-day.
Xerox your exercise plan. Always keep copies of your exercise routine and place one in your gym bag, so can stay on track.
You can increase non-exercise activity by doing yard work, taking the stairs, or walking around when you are on the phone.
Zero-in on your body. Avoid wearing baggy clothing, as they can keep you in denial. Instead, wear clothes that fit well to remind you of your fitness goals.
Come into our Utah office for a free consultation and see if you qualify for a physician-supervised weight loss program.
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This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.
