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-Fiber is a dieter’s best friend
Having a diet high in fiber is an incredible way to lose weight. Fiber helps keeps you fuller longer, which can help control weight. It also keeps your digestive system regular, preventing constipation. The average woman requires 25 grams, and the average man requires 38 grams of fiber per day, but most Americans do not get even half that. When adding fiber to your diet, it is very important to drink water throughout the day to prevent bloating. It is also encouraged to eat protein with fiber, which promotes satiety.
Tip #2-Start reading nutrition labels
Pay attention to nutrition labels. Focus on the ingredients, not the numbers. Make sure you’re eating good, clean food. Even better, choose foods that don’t need a label, like fresh vegetables, fruits, nuts, seeds, and healthy fats. Look for organic, grass-fed, pasture-raised, and humane meats.
Tip #3-Sugar is the worst
The main ingredient you need to watch out for is sugar. Remember that sugar wears lots of disguises—there are more than 61 names for sugar on food packaging these days. Some common monikers include evaporated cane juice, fructose, high fructose corn syrup, corn syrup, sucrose, dextrose, maltodextrin, and more. Sugar, particularly hidden sugar, is responsible for weight gain and health issues in most people.
Tip #4-You can’t do this alone
It is nearly impossible to shed weight all on your own. Most people need a supportive community, coach, therapist, accountability partner, and/or group to stay on track.
Tip #5-Fail to plan, plan to fail
Structure is so important to reaching and maintaining a healthy weight. For instance, I recommend using a template food plan, scheduling time for movement, preparing food in advance, and seeing a therapist to help with the emotional side, particularly body image issues.
Tip #6-It’s easier not to eat something than it is to burn it off later
I wish people truly understood how quickly you can consume calories and how slowly your body burns them off with exercise. That can of soda you just had with lunch? It took you a few minutes to drink it, but it’ll take you an hour on the treadmill at moderate to high intensity to burn it off. That little snack-size chocolate bar? Another hour on the treadmill. That old saying, ‘a minute on the lips, a lifetime on the hips’, couldn’t be truer.
And of course last but certainly not least…
Tip #7-Portion control is everything
Many people are eating foods that are absolutely fine for them. The reason they’re either gaining weight or not losing weight is simply because they’re eating too much of it. I recommend swapping your regular sized dinner plate for a smaller plate. Portion control is so underrated in 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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