Some doctor advice to achieve healthy weight loss and maintain it
Weight loss is not an easy
thing and of course there are many ways to lose weight, including what
is common and new ones, but at the end we will find that weight loss -
whether it is little or much - is one of the most common health and fitness
goals. According to the Centers for Disease Control and Prevention survey
conducted in the 2013-2016 period, nearly half of Americans have reported
trying to lose weight in the past 12 months.
This desire to lose weight leads to
countless strategies and methods, some of which are based on good science and
other quick solutions supported by questionable "gurus" and
commercials late at night. But recent research published in the journal Obesity
has attempted to identify effective behavioral and psychological strategies
shared by people who have been able to lose weight and keep it away.
The study analyzed participants who maintained
20 pounds or more of weight loss over three years and found many
differences that separated them from their less successful peers. In addition to
healthy eating, these differences included developing strong habits
of healthy eating and exercise, self-monitoring, and psychological coping
strategies. These common features not only resulted in a longer period to
maintain weight loss, but also resulted in less effort in maintaining weight
loss.
Dr. Jason Desher,
chief physician at MOBE, a company that links people with specialized health
profits, says that there is no secret that preserving lasting weight is
a challenge. "This study shows that a person's whole approach to weight
management is crucial - we need to contain stress in one's life, habits,
sleep patterns and mental well-being." "Interestingly this study
promotes the success of weight loss, not just calories and eating".
"An ideal diet can be nullified if there are no other factors in a
person's life, such as exercise, sleep, and emotional health, do not
match."
Form strong habits
Any successful
long-term weight loss program requires a person to develop lasting
habits. Doing so reduces the chance of significant weight fluctuations
or restoring lost weight. In the study, those who achieved the most
success reported the strong habit with regard to healthy eating and exercise.
makes sense. But how do those habits shape?
"Attitude and effort are the two main
ingredients for any success," said Dr. Duscher. "Decide what you want
for yourself, be true to yourself and be good to yourself." Remember: You
make your own choices, so if something matters to you, discipline will help you
protect it.
One of the best
ways to form good habits is to make it easier to maintain health. Keep your
kitchen full of fresh vegetables, lean meats and whole grains, as well as
snacks such as nuts and fruits. When hunger strikes, you will be ready. And if
you need to remove something from your diet, Dr. Descher recommends that
you replace it with something you enjoy.
"It is harder to get rid of a whole
habit," he explains. Instead, try replacing it with a better option. For
example, if you eat when you are bored, do a different activity to replace a snack
routine, such as walking or spending time on a fun pastime. You may get the
same level of comfort from your new choice as you would from food.
Dr. Duscher states
that "progress is never linear." "We are going ahead and
sometimes get lost. This struggle is completely normal for everyone. Do not
choose to quit smoking because of relapses, just make as many good choices as possible,
and keep going."
watch your progress
There are several
ways to monitor weight loss on your own. In the study, people found
success by tracking their weight on the chart, tracking calories and
setting a specific daily calorie goal in an app like. You can also record your exercises.
The main point is to pay attention to your decisions and note how it affects
your progress.
Dr. says. Desher:
"Having a plan, identifying steps toward a larger goal, and measuring
progress helps us see and feel success." "Success looks good, and
this motivates us to do more."
Deal with psychological stress
Any change in your
life can cause stress, including changing your diet and exercise habits
in an effort to lose weight. But learning about healthy coping mechanisms
can make those stressful moments dissipate. In the study, specific coping
strategies included thinking about past successes and staying positive if you
hit a bump in the road and regained some weight.
Dr. Duscher
suggests: "Pay attention to your big and small achievements." Then
set aside some time to acknowledge and celebrate these accomplishments. By
focusing on the things, you can influence, you will gain strength over your
circumstances and learn to accept what you can and cannot control.
It also helps you
pay attention to your thoughts when you feel stressed. Identify the problem,
and check if there is a more positive way to look at the situation. Dr. Descher
suggests writing steps or resources that can help you solve the problem. He
says, "Be honest and kind to yourself while you evaluate healthy
behavior."
To sum up,
When trying to lose
weight, it is easy to focus only on versus calories. But achieving a healthy
weight loss is more accurate.
"When it comes
to maintaining a healthy diet and understanding our appetite, it is
important to consider the science and psychology involved," said Dr.
Duscher. "With more knowledge about how nutrition works, we can control our
diet and feel healthier and more comfortable. Our heads should lead us, not
our stomachs."
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| Some doctor advice to achieve healthy weight loss and maintain it |
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