Obesity or being overweight can cause a variety of health problems. Although there are many weight loss products and services, not everything is safe or will work for you. Fortunately, Dr. Sean P. Nikravan, MD, FACE, offers personalized weight management services to help you lose weight.
Maintaining a healthy lifestyle and eating a healthy diet are the keys to improved health and weight management. Here are ways to lose weight;
1. Move your body
For effective weight reduction, increasing the frequency of physical exercise in a disciplined and deliberate manner is typically critical. It is best to do one hour of moderate-intensity movement daily, such as brisk walking. Exercising regularly will not only help you lose weight but is also improve your mental health.
People who are not generally physically active should start with low impact exercises and gradually increase the quantity and intensity of the exercises. This method is the greatest long-term solution for ensuring that regular exercise becomes a habit.
You can begin with exercises like taking the stairs, dancing, walking a dog or playing outdoor games.
2. Remove all liquid calories.
Drinking sugar-sweetened drinks like tea, soda, wine, or juice may add hundreds of calories to your body every day. These are called “empty calories” since they supply more energy without providing any nutritious value.
Unless you are consuming a smoothie to substitute for a meal, you should stick to water, unsweetened tea, or coffee. You may add fresh lemon juice or orange to your water to make it flavorful.
3. Practice mindful eating
Many individuals benefit from mindful eating, which entails paying attention to how, when, why, where, and what they consume.
A direct result of getting more in sync with the body is making healthier eating choices. Individuals who practice mindful eating eat slowly and appreciate their meals, focusing on the flavour. Allowing a meal to continue for 20 minutes helps the body absorb all fullness signals.
Remember that the goal is to be content rather than full after a meal and that many “organic” or low-fat meals are not always healthy.
4. Control your portions and measure servings
Consuming too much food, even low-calorie veggies, may cause weight gain if consumed in excess. As a result, you should avoid guessing at serving sizes or eating straight from the package. Guessing may lead to the possibility of eating a larger amount than necessary. Using measuring cups and serving size guides is good to avoid eating excess food.
5. Control your environments
Controlling your surroundings, from stocking your pantry with various healthy foods to selecting the good eateries, is another easy technique for reducing calories. For example, eating a nutritious snack before a party so you do not become hungry may help you avoid unhealthy food at parties. In addition, be selective while filling your plate at the buffet. Wait at least 15 minutes and drink a large glass of water before returning for additional meals.
Bottom line
Managing your weight can help you avoid many health conditions like diabetes and high blood pressure. However, you need to take the proper measures to cut weight like exercising, controlling your portions, and eating healthy food.
If you need to lose weight, contact Dr. Sean Nikravan to schedule your appointment for weight management services.