A lot of people have unrealistic expectations about what results they should expect from a weight loss program. The truth is, that although you might initially lose a lot of weight, your weight loss should stabilize to about 2-3 pounds per week. You should be realistic, but most of all, you need to be safe. Here are some tips to help you lose weight quickly and safely.
- Talk to a Doctor
If you want to lose weight safely, there’s no better place to start than talking to a doctor about a weight loss program that is right for you. Your doctor can customize a healthy approach that factors in your current weight, target weight, and health. The doctor can also tweak the diet as necessary to help you shed weight while staying healthy.
- Get More Sleep
Most of us in the U.S. are sleep-deprived. In Denver, data indicates we actually get a decent amount of sleep, nearly 7 hours on average. But that doesn’t mean you are. Not getting enough sleep can interfere with your ability to exercise, make you more susceptible to food temptation, and even interfere with your body’s hormones, making weight loss challenging.
- Cut Down on Stress
Stress can lead to weight gain. Many people are stress eaters, and stress also interferes with your body’s regulatory system, so, like a lack of sleep, it makes it harder to lose weight. A good weight loss program will include methods like meditation, or other ways to relieve stress.
- Cook at Home
One problem with eating out is that portion sizes are larger than they need to be. When you’re eating out, you may not realize how much you’re eating. For example, the average meal at Chipotle is over 1000 Calories. If you’re trying to lose weight, that may be almost your entire day’s food budget.
Cooking at home lets you control what’s in your food. Processed foods and restaurant foods also tend to be high in fat, salt, sugar, and other ingredients that make it hard for you to lose weight.
Don’t forget to bring your lunch, too!
- Exercise When and Where You Can
If it’s hard to fit exercise into your schedule, change the way you look at exercise. You don’t need to get to the gym. You don’t need a half-hour. You just need a few minutes here and there to put in exercises as part of a successful weight loss program.
- Cut Down on Drinks
Alcohol contains a surprising number of calories, especially if you’re drinking heavy beers or mixed drinks with soda or sugar. Many mixed drinks pack a whopping 400-500 Calories, and some, like a Long Island iced tea, can be 700 Calories or more. Craft beers commonly total over 200 Calories each. Even a glass of wine is about 150 Calories, which can add up if you pile a few on top of each other.
- Divorce Food and Socializing
Many people get together with friends over food and drink. If you’re meeting with a friend you haven’t seen in a long time, it might be good to celebrate over a meal, but if you’re seeing people every week, tipping back a few drinks with some greasy pub food isn’t a very good idea. Find something to do with friends other than eating. Keeping this commitment within your weight loss program can put you into position for weight loss.
- Add a Hobby
Just like the many people who eat when getting together with friends, there are others who eat when they’re alone with nothing to do. You can get over that problem by giving yourself something to do. Already have a hobby? Well, if it’s one that lets you snack or encourages you to snack while working on it, then you need to introduce a new one. Weight loss and a new hobby can go hand in hand.
- Don’t Skip the Protein
Reasonable portions of lean proteins can fill you up and help you lose weight. Select lean meats and dairy to include in your meals. Good protein candidates for your plate could be chicken breast, pork tenderloin or a top round steak.
A great option is also fish that has a higher fat content, like salmon and tuna. Those fish usually have heart-friendly omega-3 fatty acids in addition to great taste! Just don’t forget the vegetables—they provide healthy fiber and other important nutrients.
- Change Your Shopping Habits
One of the best ways to stop eating so much junk is to stop having it around the house. Make a grocery list that includes only healthy foods and you’ll be surprised just how much weight you can lose with little effort.
If you are looking for help in structuring a healthy weight loss program in Denver, please contact MedFit Medical Weight Loss Clinic today. Weight loss is a lifestyle choice and Med-Fit can teach you how to live a healthier way of life