TIPS FOR WEIGHT LOSS SUCCESS

Have you every wondered why it is so difficult to lose weight? You are not alone! Over 100 million adults in the United States are living with obesity. On average adults make 7 attempts before they are able to keep the weight off.

Let us help you! Our providers look for common barriers that prevent you from achieving your weight loss goals. These common barriers include; excessive calorie intake or too few calories, hormone imbalance, inefficient metabolism of food into energy, and stress. Here are some tips to help you succeed.

1. EAT AT YOUR BASAL METABOLIC RATE

Why do we encourage our patients to eat at their basal metabolic rate? If you eat too many calories, your body will store excess calories for energy later. If you eat too few calories, your body will make adaptations to only need this amount of calories. This metabolic adaptation occurs as a survival mechanism by our bodies. If your calorie intake is too low for too long, your body will downgrade and save energy. In this setting, your metabolism is inefficient. When you resume a normal caloric intake or stop dieting, you yo-yo back to your original weight.

2. DRINK PLENTY OF WATER

We encourage our clients to drink 8, 8ounces glasses of water per day. Drinking more water can also help you kick your soda habit. Water is very important in the weight loss equation. It can help you lose weight by curbing your appetite, increase energy and metabolism, and help to detoxify the body and remove waste. Here are some tips to drinking more water; carry water with you, keep water near your bed, drink a glass of water upon awakening in the morning, eat more soups or fruits with higher water content.

3. GET CONTROL OF YOUR STRESS AND GUARD YOUR SLEEP

Our body's stress response hormone is cortisol. When your body releases cortisol it causes a chain reaction that can lead to weight gain. Cortisol leads to the release of fat and carbohydrates to help the body have a surge of energy to manage the stressful event. This also leads to an increased appetite to maintain this energy need. This can also cause a surge for cravings for unhealthy foods.

4. GET SUPPORT FROM YOUR HEALTHCARE PROVIDER

90% of patients with obesity regain their weight within 1 year. Set a long term goal. We encourage our patients to lose 2-8lbs per month. Losing weight slowly can help your body to make necessary adjustments along the way. Losing weight slowly also helps keep you from crash dieting and more long term lifestyle changes. Discuss any pitfalls you may experience with your HCP. Be honest with your provider, we are here to help you, not judge you. We encourage small changes over time for more long term success. We can refer you to a nutritionist for assistance with meal planning or a healthcoach for support. We can provide medication assistance to help keep you on track. Patients lose 5 times more weight with the assistance of their healthcare provider than with a self directed program.

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