Weight loss is an uphill battle, and many people tend to jump ship halfway through, either because they don’t see their desired results or fail to keep them.
If you have decided to embark on a weight-loss journey and want to make sure you will achieve real and sustainable results, follow this guide to losing weight in a safe, healthy, and effective way.
You must have heard this timeless piece of advice time and again, but do you know what it really means? Here’s what eating healthy exactly denotes:
Know What Makes You Eat More
We all have a trigger for overeating. Our appetites tend to fluctuate when we are not feeling well.
Stress, depression, anxiety, and other physiological and emotional factors can trigger overeating. Being aware of these triggers allows you to create healthier coping mechanisms.
Plan Your Meals
Planning your meals and snacks prevents you from giving in to your cravings and eating whatever you want to eat.
You can dedicate time at the start of each week to decide what meals you will eat for the rest of the week. More importantly, commit to the meal plan that you made. Losing weight needs discipline and commitment.
Consume Less Sugar
Limiting sugar intake, when combined with lowering overall calorie intake, can help you effectively lose weight. Gradually lessen the amount of sugar that you usually mix into your food and drink.
Avoid Ultra-Processed Foods
Ultra-processed foods are those that went through multiple processes (extrusion, molding, milling, etc.), have multiple ingredients, and are highly manipulated. Examples of ultra-processed foods are chips, chocolates, ice cream, chicken nuggets, hotdogs, among many others.
Avoiding ultra-processed foods can help you lose weight, especially since they are laden with empty calories—calories that have little to no nutritional value—and very little nutrients and fiber to fill you up.
Adding minimally processed or fresh foods into your diet is your best bet. These include legumes, fruits, fresh meat and seafood, eggs, and milk. They not only help you lose weight; they also help you lower your risk of cancer and other chronic diseases.
Staying Physically Active
According to the Centers for Disease Control and Prevention (CDC), in order to lose and maintain weight, you need to do up to 150 minutes of moderate-intensity aerobic exercises, 75 minutes of high-intensity aerobic exercises, and a combination of both every week.
Do exercises that you enjoy and find someone to do them with you. Fun is great exercise motivation and will get you through days when even the idea of moving your body doesn’t seem as appealing.
Seeking Support and Expert Intervention
Ask for support from your friends or family during your weight-loss journey. They can help you stay motivated and celebrate your progress with you. You can also join support groups online and in your community.
Sometimes, you need more than lifestyle changes to achieve your weight loss goal. You may have metabolic issues hindering you from losing weight. Regardless of the reason, also consider seeking the help of a weight-loss expert, who can help you pinpoint the cause of your weight gain and offer a personalized program. A weight-loss expert may order some tests to identify any underlying health conditions and other factors to help you tackle your problem at its root.
Embracing NIVA Health’s Unique Approach to Weight Loss
Here at NIVA Health, Dr. Rafael Foss is a distinguished expert in wellness lifestyle programs, and he delights in teaching and empowering people to make healthy lifestyle choices. Dr. Foss created the Lifetime Wellness Program—a safe and effective weight-loss program that incorporates a customized meal plan consisting of real food. Our program is guaranteed to yield immediate, daily results that can last a lifetime.
To learn more about our Lifetime Wellness Program or to schedule a consultation with Dr. Foss, call us at (866) 377-5872. You can also request an appointment online. We have dedicated weight-loss clinics in Jacksonville, Florida and Wauwatosa, Wisconsin. Expect to see dramatic results in 40 days!