Dr. Lazarus’ Weight Loss Tips for 2015Posted: Jan 08 in Weight Management Strategies by Staff
Instead of trying to eat less and exercise more this year, how about a different approach?
1. Eat MORE:
- Non-starchy vegetables
- Often (don’t skip breakfast, shoot for 3 meals and 2 snacks with protein in every one)
- Water – go for 16 ounces before breakfast, lunch and dinner
- Carefully – ENJOY every bite!
2. Sit LESS
- The most important step in a more active lifestyle is to REDUCE SITTING.
- A good first step is to get an activity monitor (like a Fit Bit, Upband, or Garmin)
- Write down your steps in a daily journal, or track with an app
- Consider writing down everything you eat 1 day per week – in 1 study, this behavior doubled weight lost.
- Consider writing down your weight every day – this establishes habit and routine and removes guilt and blame.
- Consider writing down steps every day – this provides positive encouragement
- How are you rewarding yourself for all this hard work?
- Reward based on Journaling, NOT based on losing weight.
- Focus on Behaviors, not achieving predetermined weight loss goals. Reward the behaviors.
5. Find ways to be LESS hungry and have MORE energy. If your approach to losing weight results in starvation and fatigue, weight regain is likely.
6. A good weight control routine begins with a good sleep routine. Not getting enough sleep means your brain burns fewer calories, you end up tired the next day, you are more insulin resistant and crave carbohydrates (fat cells make adiponectin, an insulin sensitizer, while you sleep), and willpower disappears. The right amount of sleep is essential to weight control.
7. Find ME time – take time to yourself to do the things you like to do. The lower your stress levels, the lower the emotional food cravings will be at the end of the day and in the evening.
8. Address the true drivers of weight gain and the real barriers to weight loss.
9. Remember that obesity is a disease, like diabetes or high blood pressure. If you have obesity (BMI over 30, or over 27 with other risk factors), discuss proper treatment with a physician trained in the management of obesity, preferably one certified by the American Board of Obesity Medicine (like Dr. Lazarus). There are both safe medical and surgical options for patients who are unable to control their weight with food and activity plans alone.
10. Like other chronic diseases, obesity is not cured. But we can manage it and prevent it from causing health problems, emotional problems, physical problems, and in a way that allows you to live a full life able to do the things you want to do.