Many people think if it’s healthy, you can eat as much as you want but your doctor wants you to know it’s important to limit ‘recreational’ eating, no matter how healthy the snack.Here’s some more tips from doctors to help with your weight loss goals.
Tip #1-Eating fat will not make you fat
Many people are terrified of eating avocados, nuts, hummus, and other healthy fats as they claim that the foods are ‘too fattening and caloric.’ I explain that fat is digested slower than carbs and protein and will also help promote satiety. Full-fat dairy products, nuts, and plant-based fats promote weight loss, not inhibit it.
Tip #2-Allergy meds can cause weight gain
Some common over-the-counter medications can hurt weight loss. People trying to lose weight should use antihistamines sparingly. Try spot-treating the symptoms instead. If you have nasal symptoms, consider only nasal sprays rather than a pill.
Tip #3-Fast weight loss isn’t fat loss
Fast weight loss, such as 10 pounds in two weeks, that results from extreme food restriction, juice cleanses, or cutting out carbohydrates completely is mostly due to loss of water weight and muscle mass, and can be very unhealthy. This weight loss is not sustainable and is usually regained back fast and results in a cycle of yo-yo dieting. This messes up your metabolism. The actual pounds you want to lose and keep off—pounds of fat—require a meal plan that includes all food groups and is not overly restrictive so that you can fuel your body to burn fat efficiently.
Tip #4-Your tech is making you overeat
People have become completely disconnected from what satiety is and what it should feel like. We eat in the car, while working, while on our phones, or while watching television. We have become mechanical eaters. Mindful eating is a fundamental part of losing weight and keeping it off. You should eat when your body is asking you for fuel and stop eating when you your full. Keeping away from distractions can help learn this behavior.
Tip #5-Skipping meals doesn’t help
People should know that skipping meals, especially skipping breakfast, is not the answer. Many people think if they just cut calories by not eating certain meals they will lose weight. This actually does not help lose weight and instead sets you up to overeat later and/or to make unhealthy choices later.
Tip #6-You eat too fast
You need to slow down when you eat! Most people eat too fast and when you eat too fast, you overeat. By simply slowing down the meal—try putting your utensil down between bites, or eating with your non-dominant hand—your stomach and brain will have time to connect. When you slow down your eating, you will be able to eat less food and feel full faster.
Tip #7-Starving yourself doesn’t work
You need to eat to lose weight. You can’t skimp too much on calories to lose weight. Don’t think eating just a 200-calorie microwave dinner is a good thing. You’ll have better weight-loss results if you’re eating enough. If you eat too little, you could end up slowing your metabolism. This is not going to be helpful to weight loss.
The full article has 50 doctors tips to help aid in weight loss. Stay tuned for more parts from the article.
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