Stop dieting and start a journey to healthy living! There are many fad diets out there: some significantly restrict your calories and others are just simply unhealthy. Over 90% of people who diet to lose weight ultimately regain those pounds, and more than 40% of those people regain even more weight than what they started with.
The key to successful and sustained weight loss is not a quick fix. Here you will find a few ways to turn your life around and prevent or manage chronic health concerns such as diabetes, high blood pressure, and high cholesterol.
Change Your Mindset
- Weight loss is a journey: progress will be slow and difficult.
- Look at food as fuel for your body rather than for comfort or something you “love.” The change in perspective will help release you from the power food sometimes can have over us.
- Ignore those who doubt your abilities to be successful with weight loss and lifestyle changes.
- No one likes being told that they “can’t” do something. In your mind, change “can’t” to “don’t.” For example, you can eat whatever you want, but you choose not to
- There is no end to weight loss. Lifestyle changes are a continuous process to help maintain success for a lifetime.
- Practice mindful eating. For example, eat slowly, eat at the table, and don’t eat while watching television. Pay attention to your food and your body; are you still hungry?
- Eat with intention. Focus on why, when, what, and how you eat. You don’t have to clear your plate. It is alright to be the last one at the table; eating is not a race.
- There is a clear connection between what you eat and how you feel. Working with a trained healthcare professional can help you with basics of good nutrition.
Best Exercise Choices
No matter what treatment options you and your doctor discuss, exercise is important to help reduce cholesterol levels, maintain appropriate weight, lower blood pressure, control blood sugar and boost energy.
- To find your target heart rate during exercise subtract your age from 220 then multiply by 0.70. Achieving adequate heart rate helps burn calories more effectively. Check with your doctor before starting any exercise program.
- Warming up and cooling down are essential during any workout routine to prevent injury
- 30 minutes brisk walking, cycling, riding a stationary bike, swimming, Zumba, or any other aerobic activity can burn up to 200 calories per session.
- Walking in a pool can burn up to 120 calories more in 60 minutes than walking on land.
- Avoid plateaus! Challenge yourself: step up your workouts by increasing intensity, adding time, adding light weights or resistance bands, or working out with a partner.
If diet pills and diets work, why are we still overweight and obese? Join the Granger Medical team of wellness and weight loss professionals on a journey to change your mindset and lifestyle through behavior, nutrition, and exercise counseling. Learn how to take control of your chronic medical conditions. But, most of all, learn how to be more in tune with what your body is really telling you. Welcome to wellness!
Erica N. Baiden, MD is a board certified family medicine physician who practices at Granger Medical Clinic in West Valley City, Utah. Appointments can be made by calling 801.965.3479.
Originally printed in Granger Medical Clinic’s magazine, Spring 2014.