Practical Tips for Weight Loss: There is probably no single subject that has had more written about it than the subject of weight loss. Unfortunately the amount of misinformation available makes it difficult to figure out what is fact vs what is fiction. Many over the counter supplements and fly by night weight loss clinics are set up for short term weight loss and long term failure. let me be very clear about my stance here. Those who promise quick and easy weight loss do not have your best interest in mind rather it is their wallet that drives whatever flavor of the month weight loss scam they are trying to sell you. This does not exclude medical weight loss physicians who’s weight loss programs consist of dangerously low calorie or low carb diets, useless B12 injections, or high doses of appetite suppressants. As with anything else in this life, there are no short cuts to true weight management. Without lifestyle change, which includes proper diet and regular exercise, there is no such thing as meaningful weight loss. By meaningful I mean sustainable weight loss lasting years, not just weeks or months after completing a particular weight loss program. In bariatric (weight loss) medicine, we also look to maximize nutritional status with the right supplements, avoid medications which can cause weight gain or inhibit weight loss, ensure hormones are properly balanced, and zero in on not just exercise but the right type and amount of exercise and not just diet but healthy eating habits that you can maintain over your life time. This comprehensive approach to weight loss is what separates my practice from the other guys, and is what gives you your best shot at meaningful long term weight loss.
All of this being said, this week’s blog is a bullet point list of evidenced based tips for weight loss.
- Proper Hydration- At least 64 oz of non-caffeinated fluids daily (6-8 glasses per day). Even mild dehydration can inhibit weight loss. As your body burns up fat and inevitably muscle during any weight loss program, there are a lot of metabolic by-products that need to be flushed from your system resulting in increased urinary fluid loss. Proper hydration helps the body with this process and ensures that you are replacing the fluids you are losing during this time.
- Make sure you are getting 25-30 grams of fiber each day. Most Americans get less than 10 grams per day. Including fiber in your diet will decrease fat absorption and slow absorption of carbohydrate (sugar) into the bloodstream. This is important because keeping blood sugar levels constant, keeps insulin levels low and that is one of the keys to successful weight loss. Insulin is a storage hormone. It’s main job is to shuttle glucose into the cells to be used as energy or stored as glycogen or converted to fat if the sugar stores are full. On the flip side however, since it is a storage hormone, it also inhibits breaking down fat (removing it from storage) which is why high insulin levels make it very difficult to lose weight. An easy way to increase your fiber intake is to use a scoop of Benefiber® before or with meals.
- Eat 4-5 smaller meals per day. Research is very clear that keeping your metabolism revved up throughout the day decreases incidence of obesity by approximately 50%.
- Burn the equivalent of 400 calories daily. For the average person this is a brisk walk for 60 minutes. Research shows that multiple, shorter bouts of exercise (3 10-20 minute walks per day) works as well as one long session and is more beneficial for maintaining normal blood sugar. A few days a week you need to do some sort of resistance training which if you read my last blog on anti-aging tips, you know is important to help maintain as much muscle mass as you can while losing weight. Maintaining muscle mass helps to maintain your metabolism and resistance training has been shown to be superior to aerobic exercise in this regard.*
- Eat Protein with every meal. Protein slows digestion and absorption of carbohydrates which helps regulate blood sugar and insulin levels as discussed above as well as helping to control hunger. Protein is a thermogenic food meaning it takes a lot of calories to digest, absorb and metabolize it so there is a slight increase in metabolic rate with protein intake. Ensuring proper intake during weight loss also helps in maintaining muscle mass the importance of which is discussed above… Seeing a theme here yet?? I recommend at least 1.2 grams per kilogram of body weight (pounds divided by 2.2) divided evenly throughout the day.
- Weigh yourself at least once a week. This promotes accountability and research shows that if you put 2 people on the same diet program and one of them weighs themselves regularly and the other person does not weigh, the 1st guy consistently loses more weight. The number on the scale is not the end all be all by any means, but you need to know what your weight is doing from week to week
- Eliminate these sources of simple or refined sugar/flour from your diet: Soda, sweet tea, white bread, white rice, regular pasta, potatoes and replace with 100% whole grain products (bread, pasta and cereals that list 100% whole wheat as the first ingredient). Remember though, complex carbs are still carbs and when the body gets carbs it either uses them as energy or stores them as fat so if you eat carbs at night, unless you are going to exercise later that night…..(light bulbs turning on I hope).
- Become and expert in nutrition and exercise. KNOWLEDGE IS POWER!!! Read everything you can about nutrition and exercise, you will begin to see a pattern in the recommendations which will help you sift through the bull.
- Expect plateaus and setbacks. They will happen, but work through them by trying to maintain your weight. Every day is a new start! If what you are doing is no longer working than it is time to try something else. Remember the definition of insanity?
- Be relentless; losing weight and maintaining weight loss is an everyday, long term challenge, not a short term project. The single most powerful characteristic you can possess in terms of weight loss is good old fashion stubborn persistence. My wife will attest that I am an expert on this topic as well. Just showing up is half the battle in this fight so keep trudging away.
- If all else fails, come and see me and I will put all of the most current knowledge to work for you to accomplish your goals.
Next up I will cover a few highly recommended supplements and why you need to be on them NOW! stay tuned.
Stay Healthy, Live Well… Dr. Mike
*Consult with your physician before starting an exercise program or if you experience chest pain, dizziness or shortness of breath, or any other symptoms during exercise.
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