Healthy Weight Loss Lifestyle Changes
Weight loss is directly impacted by lifestyle factors such as eating habits, busy schedules, and normal aging. Healthy habits like getting enough sleep at night and managing stress are important, but they are not a standalone solution for weight management.
Lifestyle changes are an important part of your comprehensive weight loss treatment plan. These basic weight loss tips can help you make healthy changes that will improve your weight loss results.
Not all these tips may be applicable to you and your weight loss plan, and this is where our weight loss analysis and custom treatment program comes in. Your personalized weight loss treatment plan will be designed to fit your lifestyle and keep you healthy while shedding unwanted fat. Book a consultation with us now.
Weight Loss Tips
A calorie deficit is a fundamental concept in weight loss, achieved by either consuming fewer calories than your body needs to maintain its current weight or by burning more calories than you consume through exercise. We recommend a balanced approach that combines both methods for optimal results. When you consistently maintain a calorie deficit over time, it can help you lose weight. We may recommend certain medications that can assist in appetite control.
Here are some changes our providers might recommend for you:
Eat Plenty of Protein at Each Meal
Protein can help increase metabolism and control appetite hormones for weight loss. We recommend eating a minimum of 20 to 30 grams of protein at every meal. Some high protein foods include eggs, chicken breasts, lean beef, fish, broccoli, cottage cheese, and yogurt.
Regular activity can also help with weight management by increasing insulin sensitivity. This can help lower your blood sugar levels so your body stores less fat. Exercise also burns off excess calories and can even help increase hormones that maintain your muscles.
Avoid Sugar and High Carb Foods
Sugary and carbohydrate dense foods, especially refined carbs like white flour, white bread, and pasta, can cause blood sugar spikes that can make you gain weight. Limiting these foods in your diet can help with weight loss.
Eat Healthy Fats
Healthy fats are an important part of any weight loss diet because they help your body feel full and can help balance your hormones. Aim for at least one source of healthy fat at every meal. Some healthy fats include coconut oil, palm oil, olive oil, and nuts.
Eat Fatty Fish
Fatty fish are a good source of long-chain omega-3 fatty acids. Getting plenty of these omega-3’s can actually help with inflammation and reduce stress hormones. Examples of fatty fish include tuna, salmon, and trout.
Stress hormones can wreak havoc on your body. They can encourage you to eat more and affect how your body uses insulin. Lowering stress can reduce cortisol and adrenaline and can help with your weight loss goals. Try things like meditating, yoga, listening to relaxing music, or journaling to help manage stress.
Get Good Quality Sleep
Your body needs rest to keep your hormones in balance, including hormones linked to weight gain like insulin, cortisol, leptin, ghrelin, and human growth hormone. Most adults need between seven and nine hours of good quality sleep every night for weight management and healthy hormones.
Holistic Weight Loss Solutions
There are many factors that affect your weight. Improving how you eat, sleep, and manage stress can all help develop healthy habits that contribute to successfully managing your weight long-term. However, lifestyle changes are just one part of an overall weight management program.
At our initial health assessment with you, we identify the underlying causes of your weight gain and pinpoint solutions for your weight loss goals. Then, we design a personalized treatment plan, which puts together multiple options such as a specific diet plan and weight loss medication to create a comprehensive plan specific to you.
We use proven weight loss methods that focus on healthy weight loss. Healthy weight loss is better for your body and more sustainable over time. Our team offers medically supervised weight management programs to help you improve your health and feel better. We want to help you find the weight loss treatment plan you need to get the results you want. Make an appointment now.