Weight loss is always about what is on the end of your fork – it’s about what you are eating. Exercise is extremely important to stay healthy, but it is a much smaller player in the weight loss journey. Patients often express frustration with their progress because they feel that they have been going to the gym, or otherwise working out, and not losing weight. The reason that they are not losing weight is that they are missing the most important piece, which is changing how much they eat and what they eat.
Slow weight loss is always best – 1-2 pounds weekly. That is the kind of loss that will be maintained. Rapid loss usually results in rapid gain that often surpasses initial starting weight.
Try to eat within a 12-hour window – begin about 30 minutes after getting up, and complete the last meal about 12 hours later. People often get into trouble with nibbling after dinner or during the night.
Weigh or measure all food – many people incorrectly estimate how much they are eating. And, keep track of what you are eating, a convenient app is called “MyFitnessPal.” In fact, I have had patients lose up to 60 pounds in just this way!
Instead of beverages with sugar or artificial sweeteners, make spa water – Fill up a container with water, and add in fruits/veggies/herbs and let sit overnight. Some of our patients have enjoyed combos like:
- Cucumbers and fresh mint
- Ginger and lemon
- Frozen peaches/strawberries
For healthy snacks, consider:
- A cheese stick and ½ piece of fruit
- A small handful of nuts and ½ piece of fruit
- A small container of hummus or guacamole (individual serving sizes are available at the grocery store) with veggies
- A 3 ounce can of tuna spread on a rice cake
These are just a few of the countless methods by which you can lose weight. For tips and much more feedback, visit your R-Health doctor and develop the plan that works for you.