Dr. Pamela Brandt is director of Obesity Medicine/Non-surgical Weight Loss at Inova. She is an internal medicine physician who is a diplomate at the American Board of Obesity Medicine.
Leading a healthier lifestyle and eating better often top the list of New Year’s resolutions for many people. At Inova, we understand that everyone’s weight loss journey is an individual matter. We understand that weight loss is not just about losing pounds, it is a whole-body transformation and continues well past the end of a program or surgical procedure. That is why Inova has developed the region’s most comprehensive weight loss program to meet patients where they are in the journey and support them for years to come.
Here are some tips that might help you achieve your healthy lifestyle goals:
Lose Weight If Needed
While weight loss is a common goal, it is important to understand that body size and health are not necessarily the same thing. If you are concerned your weight is affecting your health, discuss this with your doctor. If it is appropriate to aim for weight loss, you should sit down with your provider or a dietitian. Either can help determine how much protein, fat, and carbohydrates you should be eating. When it comes to losing weight, no one diet is better than the others, but making safe, sustainable changes will hold you in good stead over the long –term. Drastic changes may result in short-term weight loss but often lead to regaining weight when you are not able to continue with the diet.
Eat a Mediterranean Diet
At its core, the Mediterranean diet promotes eating fruits and vegetables, whole grains, beans and lentils, oats, fish, and healthy fats like olive oil, while lowering your consumption of saturated fats. Plant-based fats are the foundation of a Mediterranean diet, and there is data that shows that this diet is a healthy pattern of eating and helps prevent diseases such as cancer, diabetes and heart disease.
Macronutrients Keep You Going
It is really important to fuel your body well. This is where protein takes center stage. While carbohydrates and fats offer certain advantages, protein is the MVP of macronutrients. Our bodies use protein as building blocks that make up our muscles, a lot of hormones and the enzymes that we need to manage different processes. During weight loss, eating enough protein will support fat loss without losing muscle. Make sure that you’re taking in enough protein including lean cuts of meat, beans/lentils, eggs, yogurt, and other dairy products as well as carbohydrates and fat to keep your system running. If you are vegan or vegetarian, you can opt for quinoa, tofu, plant-based proteins, and Greek yogurt. There are also many high-quality protein replacement products that are available in grocery stores, but make sure you are choosing brands without added sugars.
Eat Your Fruits and Veggies
“An apple a day keeps the doctor away.” There’s a good reason for that saying. Fruits and vegetables are a valuable part of a good diet. Tasty fruits include kiwi, pineapple, blueberries and raspberries. As for vegetables, add a range of colors to every meal, including broccoli, leafy greens, tomatoes, and sweet potatoes.
Don’t Forget About Fiber
Fiber is an important part of a healthy diet. Fiber aids in maintaining regular bowel movements and prevents constipation. Soluble fiber, found in oats, beans, fruits, and vegetables, helps lower cholesterol levels and can reduce the risk of heart disease. High-fiber foods are also more filling, which can help control appetite and reduce overall calorie intake.
Cut Out Non-Essential Foods
Two of the worst offenders when it comes to foods that we don’t need to survive are added sugars and alcohol. They can cause many health problems, especially when consumed in high amounts. So, for people adopting healthier habits, cutting back on these things is a great place to start. You can replace sugar with whole fruits including apples, berries or bananas. Alcohol is something that adds a lot of excess calories, but we also need to consider the effect of the alcohol itself and that could be dangerous. Like sugar, eliminating alcohol will help you decrease your calorie intake.
Carbohydrates Are Not the Enemy
While some people respond very well to low-carbohydrate diets as they relate to personal health concerns, it’s important to remember that carbs energize us. The key is to consume carbohydrates in a smart way. Remember that fiber is really important, so look for foods that are higher in carbohydrates that also have a lot of fiber, like vegetables, fruits, and whole grains.
Whether you opt for a weight loss plan or change your diet, remember that it’s never too late to add healthy habits to your life.
Learn more about Inova’s Weight Loss Services.
Feature image, Nomad_Soul/stock.adobe.com
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