Are a bit overweight or obese and tired of it? Are you looking to lose weight and get back in shape?
You are never too out of shape, overweight, or old to change your habits. With all of life’s demands, it is easy to let your health and fitness slide. Below are a few tips on how you can get on track with healthy habits. Chances are, you will realize it is not as hard as you think.
STEP 1: STOP THE EXCUSES AND START THINKING POSITIVELY!
Set realistic and practical goals. The initial goal, irrespective of your current weight, is about 10 percent of your body weight. Think of realistic and doable changes you can make to improve your diet and physical activity level. Understand that exercise alone, without a restrictive diet, is useless for weight loss.
STEP 2: WHAT IS STOPPING YOU? JUMP OVER THOSE OBSTACLES!
Identify your roadblocks.
• No time? Exercise before work, during your lunch break, or before dinner.
• Do you dislike the taste of healthy food? Make your favorite meals in a healthy way.
STEP 3: CREATE A PLAN OF ACTION.
Make fun, small changes to improve your habits.
• Explore fun activity options like dancing or biking.
• Include family and friends for motivation and support.
STEP 4: STICK WITH YOUR NEW HEALTHFUL HABITS.
Do not be discouraged if you slip up. Keep going!
Reward yourself as you meet your goals. You deserve it!
Are you ready to change your habits?
Let W8MD Medical Weight Loss Centers Of America’s Program Help You Lose Weight Safely And Effectively! The best part is that your insurance might cover the cost of the physician visits.
I am ready to give it a try. Where do I start?
The first step is to make an appointment with a W8MD Medical Weight Loss Physician so you can start your journey toward good health and weight loss. The best part of the W8MD weight loss program is that it is most likely covered by your health insurance.
Here are W8MD’s 8 Simple Steps for weight loss and wellness
1. Weight loss is about lifestyle change and not a quick fix.
Specific Weight Loss Tips: Understand the factors contributing to your weight gain and work with an obesity medicine physician that accepts your health insurance to devise a weight loss plan that works for you. You want to aim for changes you can stick with long term.
2. Cut down your portions.
Specific Weight Loss Tips: Never eat out of the bag or box, or drink straight from the bottle. Always put food on a plate and pour your drink into a glass. Try not to eat in front of the TV or computer. You’re more likely to overeat if your attention is on something else. Try to eat in one place, preferably at the table.
3. Stay away from sugary drinks.
Specific Weight Loss Tips: One 20-ounce sugary drink has about 250 empty, high glycemic index and load calories that causes “sugar rush” and “crash” leading to blood sugar fluctuations, and increase the risk of diabetes. These empty calories have no nutritional value but add on pounds quickly and can be “addictive”. Instead of “soft drinks”, chose water, unsweetened tea or milk. You need about 8 glasses of water a day.
4. Eat 4-6 small, 150-250 calorie meals at home with low glycemic load, adequate protein balanced meals.
Specific Weight Loss Tips: It’s easier to control what you eat when you prepare your own food. Also, home-cooked meals are usually more nutritious and less expensive.
5. Choose smaller portions when eating out. Some restaurant entrees and fast-food meals have more than 1,500 calories – almost as many calories as you should have for the whole day!
Specific Weight Loss Tips: When you do eat out, watch out for large portions. Share a main course with a friend, or take half home. Order a small size whenever you can. Choose healthier items, like salad (but ask for dressing on the side).
6. Eat more fruits and vegetables.
Specific Weight Loss Tips: You need about 5 servings of fruits and vegetables, and a serving is the size of half a cup. Fill half your plate with fruits and vegetables. They help keep you healthy – and fill you up on very few calories.
7. Feel full on fewer calories with protein based, high fiber diet similar to that of a “Hunter Gatherer” Diet.
Specific Weight Loss Tips: Choose high-fiber foods such as fruits, vegetables, beans and lentils, and whole-grain cereals, whole grain breads, brown or basmati rice and pasta.Have a broth-based soup or green salad at the start of a meal.Eat slowly. It takes about 20 minutes to start feeling full. People who eat too fast often eat too many calories.8. Avoid unhealthy snacks like cookies, candy or chips. IIf you must snack, choose fresh fruit or vegetables.
9. Get moving. Physical activity improves mood and health – even if you don’t lose weight.
Specific Weight Loss Tips: Get at least 30 minutes of physical activity 5 days a week, such as brisk walking or biking. Just walking burns calories, improves heart health and strengthens muscles. You don’t have to join a gym or buy expensive equipment. Take the stairs instead of the elevator.