Healthy Weight Loss Basics – 3 Key Essentials for Success
If you’re ready to lose weight and are trying to decide which diet plan is right for you, there may seem like there is no easy answer. With all the different diets and weight loss programs available, all claiming to be the magic bullet, how do you choose? Even the experts are struggling with that question. In a recent study conducted by Stanford University researchers, more than 600 overweight adults were put on either a healthy low-carb or low-fat diet. Each group had similar weight loss results and researchers were unable to reach any conclusions as to why someone might be more successful on diet rather than another. Despite all the confusion and controversy, there are a few factors that are typically agreed upon by the experts and found in many of today’s popular healthy weight loss programs.
Reduce Sugar Intake
According to the American Heart Association, women should limit their daily sugar consumption to 6 teaspoons and men to 9 teaspoons. However, it is estimated that the average American consumes 17 teaspoons of sugar or more per day. This not only contributes to weight gain, but it can also lead to other serious health problems such as diabetes, heart disease, and high blood pressure.
However, cutting back on sugar can be particularly challenging. Because sugar makes food taste better, food companies add it to so many of our favorite foods. Sugar can be found in cereals, salad dressing, soups, yogurts and more. Sugars in beverages can really sneak up on you and sabotage your diet. Besides the obviously sugar-laden beverages like sodas, most of the calories in natural fruit juices are from sugar. While apple, orange or cranberry juice may be a healthier choice than a bottle of Coke, they won’t do much for reducing your sugar or caloric intake.
Eat More Veggies
A 2017 study conducted by the CDC reported that only 1 in 10 Americans eat enough vegetables. While just eating more veggies alone won’t cause you to lose weight, they are an integral part of many diets and weight loss programs and with good reason. Vegetables are lower in calories than processed foods. They contain a lot of water and fiber which will are not only good for you but will help you feel full longer. The fiber in veggies can also help regulate your blood sugar and help you avoid that mid-afternoon slump. This increased energy level will help you remain more active. Eating more vegetables provides many other health benefits. Numerous studies have shown that a veggie-rich diet can help reduce cholesterol, hardening of the arteries and inflammation associated with obesity, diabetes, heart disease and Alzheimer’s.
Opt for Whole Foods
Choosing whole foods over processed foods is not only great for losing weight but it is also a healthier choice. While minimally processed foods such as pre-washed salad or fresh frozen fruit are still healthy, overly processed foods contain high levels of sugar, unhealthy fats, sodium, and preservatives to extend their shelf life. These ingredients also increase your calorie intake and the processing strips the food of many of its nutrients, including fiber. This lack of fiber can cause you to eat more in order to feel full.
Healthy Weight Loss at Vive
These weight loss essentials are a great place to start if you’re trying to lose weight. Making healthy lifestyle changes and following a nutrient-dense and balanced diet is the best way to lose weight and keep it off. This not only allows you to lose weight without risking your health but it will also help you adopt healthy eating habits.
If you have a significant amount of weight to lose and have tried to lose it on your own unsuccessfully, it might be time to consider a supervised medical weight loss program. Permanent lifestyle changes are key to successful long-term weight loss. As with any change, the first step is the hardest part. At Vive Medical Weight Loss, that first step starts at your consultation. Dr. Pinto’s philosophy is to give you the jumpstart you need to achieve and then maintain a healthy weight. Using evidence-based weight loss programs, your success is inevitable. Contact us today and we can take that first step together.