How many of us have fallen for fad diets or scam programs promising easy and fast weight loss?
Unfortunately, these typically fail to help people keep the weight off long term. The reason for this is clear to experts: the foundation of successful and long-term weight loss boils down to healthy dieting and an increase in physical activity, both of which involve permanent changes in lifestyle habits. So, how can you make these changes?
From starvation diets to liquid-only detoxes, many tactics promise to help you shed pounds quickly. However, these “too good to be true” weight loss plans are ineffective and, in some cases, can result in serious health consequences.
Healthy weight loss, on the other hand, is a serious challenge that takes commitment and works best with a plan. Some of us need help in creating this plan and then following through on that commitment. Medical weight loss programs help with strategies and support help people to help them achieve long term weight loss through a better and healthier lifestyle.
Setting realistic targets is an important first step in successful weight loss. Generally, losing 1 to 2 pounds per week can be achieved through a lower calorie diet and regular physical activity. Goals should be thought of both in terms of the process and the desired outcome. A process goal, for instance, may be to exercise every day for 20 minutes. An example of an outcome goal is to lose 15 pounds. The process goals, however, are key as they involve changing your lifestyle habits, which starts with taking an honest look at your eating patterns and daily exercise routine.
While adopting an eating style that lowers your calorie intake is critical to healthy weight loss, one process goal involves enjoying healthier foods. Seek out and incorporate flavorful fruits, vegetables, and whole grains into your diet as these will help you reach your goals without giving up taste or nutrition. Cut back on sugars when possible and use modest amounts of healthy fats in cooking, like olive oil, vegetable oil, or nut oil. Enjoy limited amounts of meats and make good choices by selecting poultry or other lean meats.
It is possible to lose weight without physical activity, but it is much more difficult. Regular exercise will give you an edge to take off and keep off excess weight by burning excess calories consumed. Studies have shown that those who have maintained long-term weight loss have also integrated regular physical activity into their lives. Every extra movement burns calories, so doing simple things like taking the stairs instead of the elevator will help you achieve your goals.
There are many health benefits to maintaining weight loss over time through healthy eating and physical activity. In some cases, it can help lower the risk of chronic health problems, like type 2 diabetes or heart disease. Even modest weight loss can contribute to improvements in cholesterol and blood pressure. Moreover, people who maintain weight loss have reported increases in energy levels, mobility, overall mood, and self-confidence.
Clinic 45 in South Houston is proud to be part of the Texas Weight Loss family. We are a physician-assisted treatment center, providing customized programs for individuals struggling with weight loss. Our medical team creates custom weight loss plans and educates our clients on effective ways to take care of their body, lose weight fast, and keep it off. You can find us at any of our locations here. Call us today at 713-847-9400 to learn more about our program.
Losing weight is hard. We'll get you on a plan that works for your busy lifestyle.
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