This time of year is often filled with hope, new energy, and anticipation for change, and many people take this season as an opportunity to set resolutions for the year ahead, especially where their health and wellness are concerned.
At least one-third of resolution makers set their sights on weight loss; chances are, if you’re reading this, you’re one of them.
However, even with the spirit of the season motivating you, losing weight can be one of the most challenging journeys you embark on. On top of that, the average resolution doesn’t even make it through spring and only lasts about 3.74 months.
But you can finally accomplish your resolution this year if you set yourself up for success. Dr. Michael Skardasis, offers health coaching at Optimal Performance Medicine in Woodstock, Georgia, including simple, proven strategies to help you achieve your weight goals by starting off on the right foot.
Has losing weight become overcomplicated? Get back to the foundations of weight loss: To lose weight, you need to burn more calories than you eat. That means eating less and moving your body more.
There are exceptions to this rule — hormonal issues, mental health roadblocks, and underlying health issues may need to be addressed to ensure success — but it’s generally the best path forward for most folks.
Don’t get bogged down by complicated programs. Remember the basics and do your best to stick to them. We can help you safely cut calories, control portions, get the nutrients your body needs, and increase your activity levels.
We’ve seen it all: low- or no-carb diets, cleanses, and even nothing-but-potato diets. There’s a reason fad and restrictive diets don’t help you achieve healthy, permanent weight loss. Your body requires a wide range of nutrients from a wide range of foods to both lose weight and function properly.
Restricting one food item or another may help you drop weight in the short term, but it’s not sustainable or healthy in the long run. Yes, you should reduce your intake of processed foods, sugary treats, and other unhealthy foods, but cutting out entire food groups isn’t the best way to start your weight loss journey.
That’s why we always encourage balanced diets that include lean proteins, healthy fats, vegetables, and complex carbohydrates, such as:
If you’re new to healthy eating, you’re in the right place. We can get you started with sustainable, healthy, and tasty meal plans.
Despite what your favorite social media influencers may say, no magic exercise guarantees weight loss. Just like your diet, your exercise program requires balance.
We recommend workouts with a mix of cardio — such as walking, jogging, swimming, or bicycling — and strength training — including weight lifting and resistance exercise. Combining these types of activities supports healthy weight loss and promotes overall health.
Start slowly with 30 minutes of exercise a day. Break it up into chunks throughout your day, and remember that all movement counts. For instance, if you spend part of your day doing heavy gardening, include those minutes in your total movement goal.
You can help keep your calorie count low by eating more fiber, which moves slowly through your digestive tract and keeps you feeling fuller for longer. You can find fiber in fruits, vegetables, whole grains, and legumes.
How you eat is just as important as what you eat. If you tend to eat distracted, fast, or when you’re bored, you’re likely consuming more food than you intended to. We recommend eating slowly, chewing each bite intentionally, and allowing yourself to taste and enjoy the food.
Eating slowly also gives your stomach more time to tell your brain that you’re full, which helps you draw the line between hunger and fullness.
Hunger is often an undercover thirst. If you feel a pang of hunger, try taking a few gulps of water and see if it satisfies that stomach growl.
Adequate hydration can also aid your weight loss by helping you consume fewer calories and ramping up fat burning. We recommend avoiding sugary juices and beverages and sipping plain or fruit-infused water instead.
You’re not you when you’re sleepy. You’re crankier, less focused, and often much hungrier than you should be. Getting adequate sleep is crucial to your overall health and wellness. It can also help you stave off cravings, eat fewer calories, regulate your appetite, and stay motivated to work out.
If you’re feeling overwhelmed and don’t know where to start on losing weight this year, we’re here for you. Contact Optimal Performance Medicine today to schedule an appointment.
