Choose a Medically Supervised Program
Medically Supervised weight loss programs have over 75% success rate in helping you keep your weight. Based on real food and life scenarios, it provides individual support and customization, behavioral modification, identifies triggers sabotaging the weight loss journey, helps controlling the appetite and makes a fast weight loss program safe without muscle mass loss and other complications. Last but not the least it provides sustainable lifestyle changes that help you maintain the weight.
Setting realistic goals
Be honest with yourself. Where is your health today and where do you want it to be? Making life changes takes courage and mental fortitude. Start by setting small goals that are reachable. For instance, set goals that can be reached weekly. That way you will often feel the sweet taste of victory. Triumphs make your courage grow. Small achievements amount to large goals achieved.
Know your enemy
Food is all around us, much of it processed with lots of added sugars and fats. Before you buy food at the supermarket, read the label. You will be surprised. An item marked as ‘low fat’ for example may still contain a huge amount of calories from sugar. Luckily, it is obligatory for food manufacturers to put a nutrition information label on all their products. Learn what the labels mean! Knowledge is power!
Keep a food journal
“Dear food diary…” It may sound a pipe dream, but several studies have shown that those who keep food journals are more likely to be successful in losing weight and keeping it off. Truth be told, keeping a food diary can also double a person’s weight loss, according to a recent study. Journaling holds you not only accountable, but allows reflection on how you can approve and what caused food deviation and how to avoid those pitfalls.
Downsize your plates
Think small. Your stomach will thank you. The larger your plate, the more you’re probably going to put on it, which often leads to overeating. You can drop 18 pounds this year just by changing plates, according to a study. So serving your meals on smaller plates can help you eat less. Think 8 inch not 12 and cut your calories by 40 %.
Keep the burn going
Losing weight requires close to an hour a day of moderate exercise a study shows. Cardio burns the most calories, but afterward you need to incorporate a couple days a week of strength training. During your workout, rest no more than 30 seconds between exercises. This will dramatically bump your calorie burn. Once again find your passion in exercise, what do you enjoy doing? Whatever it is, set small goals for growth and soon you will be a master and want to branch out into unknown territory. Love cardio; try strength training, not only will you lose more weight but be toned and more flexible!
It all matters for the end result
A structured program, portion control, accountability, and exercise all make your goal achievable and sustainable! Happy weight loss!
About Dr. Luiza Petre is a Board Certified Cardiologist with seasoned medical exposure and training. She expanded her work beyond Cardiology with emphasis on weight loss as most sustainable and efficient preventative health care approach.
She is currently Medical Director of three Medi-Weightloss Clinics and appointed Assistant Clinical Professor of Medicine at Mount Sinai School of Medicine NY and Cardiology Clinical Instructor at NYU Langone Medical Center.
For More Information about go to: Dr. Luiza Petre, www.luizapetremd.com
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