Many Americans commit to a weight-loss goal each New Year’s Eve, but it is all too easy to fail if people don’t choose a healthy and manageable approach. People of all ages can attain a healthy weight by following the right steps, however, and as a physician with HealthCare Partners Medical Group I can offer helpful tips I have seen work for my own patients.
Don’t Follow Diet Fads
It is tempting to believe that a temporary diet can result in quickly achieving an ideal body image. I instruct my patients that most diets we often hear promoted are just fads, however. Diets promising rapid weight loss can often be unhealthy and will not achieve long-term results.
There are also some health-food trends that people mistakenly believe promote weight loss. I often meet individuals excited to try juicing, or blending juices extracted from fresh fruits and vegetables. This typically involves combining multiple high-caloric juices, however, resulting in consuming a high amount of sugar and calories at once. This will not help with losing weight.
Go Paleo
Successful weight loss requires dedication to a healthy, active lifestyle. This often means giving up some beloved foods. I recommend following the paleo lifestyle, a hunter-gatherer approach that includes predominately eating fish, meat, fruit, vegetables and nuts, while cutting out processed and wheat-based foods that are high in carbohydrates.
I use the phrase paleo “lifestyle,” because to be successful, people must commit to it permanently. I have repeatedly observed patients successfully achieving weight loss through the paleo method. In addition, a recent study in Lipids and Health Disease found the paleo lifestyle effective in reversing metabolic syndrome, or various conditions such as increased blood pressure, high blood sugar and excess body fat that raise the risk of heart disease, stroke and diabetes. Check with your doctor before embarking on any diet plan.
Make the Change Gradually
Completely giving up the treats people love can be difficult, and it helps to transition slowly into a new lifestyle. I recommend for patients to make this shift in a three-month process. The first month includes clearing their kitchens of all items that aren’t included in their new lifestyle. Some people give this food to a local food pantry or homeless shelter. As a result, if they are struck with a sudden craving, they will need to leave their home and go shopping to satisfy it, which many might not have the time or energy to do. In addition, it’s helpful for people to prep their meals for the next week to ensure they incorporate the right foods.
I suggest focusing the second month on portion control, which helps reduce calorie intake. To accomplish this, some people eat on plates divided into thirds, with the largest section filled with vegetables, and the smaller sections used for a protein and fruit.
The third month incorporates exercise, ideally a mix of cardio and weightlifting. Seniors might want to pursue low-intensity exercise such as yoga. While restricting calories helps with weight loss, exercise is key for preventing the lost pounds from returning.
Stop Drinking Calories
There is a common misconception that beverages are lighter fare than food. Most drinks are full of calories, though, which add up quickly. Some people might enjoy a blended coffee drink in the morning, or a glass of wine in the evening, but they don’t realize the 280 calories they’re sipping would require walking on a treadmill for 30 minutes to burn off.
It is easier to lose weight by cutting out caloric drinks altogether. I recommend avoiding wine, beer, milk, sodas, juices and treats such as smoothies and blended coffee drinks. Vitamin supplements serve as acceptable alternatives to getting nutrients such as calcium and Vitamin C. People can drink diet sodas or coffee with no-calorie sweeteners if they need a caffeinated pick-me-up.
Work with Your Doctor
Making a significant lifestyle change should always start with a visit to the doctor. It is important for people to undergo a thorough physical to identify any potential issues and to speak with their primary care providers about healthy weight loss options. Providers with HealthCare Partners Medical Group are happy to answer any questions about weight loss and nutrition. For more information, please visit www.hcpnv.com.