Healthy And Sustainable Weight Loss Strategies
Posted on Jan 20, 2024

Losing weight is a common goal for many people, but it's essential to approach it in a healthy and sustainable way. Crash diets and extreme exercise regimens might lead to quick results, but they are often unsustainable and can harm your overall health.

Set Realistic Goals

One of the first steps in embarking on a weight loss journey is to set realistic and achievable goals. Aim for gradual weight loss, such as 1-2 pounds per week, rather than aiming for rapid results. This approach is more sustainable and less likely to lead to weight regain. A slower approach will also make a permanent lifestyle change more approachable.

Balanced Diet

A healthy and balanced diet is the cornerstone of sustainable weight loss. Focus on incorporating a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats, into your meals. Avoid crash diets or extreme restrictions, as they can be detrimental to your health in the long run.

Dr. Meredith Warner is a huge proponent of the Mediterranean Diet, which focuses on the consumption of lean proteins, plenty of fruits and vegetables, whole grains, and extra virgin olive oil as a healthy fat.

Portion Control

Controlling portion sizes is crucial for managing calorie intake. Pay attention to portion sizes and avoid overeating. Using smaller plates and utensils can help you maintain better portion control. A traditional method practiced by the centenarians in Okinawa is to leave 20% of the food on your plate.

Regular Exercise

Physical activity plays a significant role in weight loss and overall health. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week. Additionally, incorporate strength training exercises to build muscle, which can boost metabolism. Skeletal muscle density is mandatory for great bone health too and is the main determinant of your resting metabolic rate.

If this sounds like a lot of exercise to you, that is okay! Everyone starts somewhere. Dr. Warner recommends doing as much as you can even if it’s a 5-10 minute walk around your house. A really good first step for you might be parking a little further away from the entrance to your local grocery store to get a few extra steps in!

Stay Hydrated

Drinking an adequate amount of water is essential for weight loss. Sometimes, our bodies can confuse thirst with hunger, leading to unnecessary snacking. Stay hydrated throughout the day to prevent this confusion.

Mindful Eating

Practice mindful eating by paying attention to your food, savoring each bite, and eating without distractions. This can help you enjoy your meals more and prevent overeating. Eating slowly has been shown to lead to eating less overall.

Sleep Well

Getting enough quality sleep is crucial for weight loss and overall health. Lack of sleep can disrupt hunger hormones and lead to weight gain. Aim for 7-9 hours of restful sleep each night.

Manage Stress

Chronic stress can contribute to weight gain and make it challenging to lose weight. Incorporate stress-reduction techniques such as meditation, yoga, or deep breathing exercises into your daily routine.

Seek Support

Consider seeking support from a registered dietitian or a support group. Having a support system can help you stay motivated and accountable on your weight loss journey. Many people find a physician-directed weight loss and health program to be hugely beneficial as well.

Monitor Progress

Keep track of your progress, but don't obsess over the scale. Use other measures like how your clothes fit, how you feel, and improvements in overall health as indicators of your success. Laboratory biomarkers are the real way to assess your health as it pertains to weight loss.

Berberine has been shown to help control insulin and other hormones that regulate fat cells that can result in significant weight loss. Keep in mind Berberine is not a miracle solution to weight loss. It can help aid or boost your current weight loss efforts.

Worried that your arthritis or other joint pain is keeping you from exercising? An anti-inflammatory supplement might help you kickstart your new exercise routine. This gummy contains PEA, Boswellia Serrata, and Bromelain. Arthritis joint pain can drastically reduce range of motion in the joints due to stiffness and or swelling. Getting your arthritis symptoms under control can help our joints regain range of motion.