While there are plenty of ways to lose weight, some don’t seem to be able to lose enough or maintain weight loss over the long term. Different strategies work for different people, but however you choose to try to lose weight, knowing the basics of a healthy weight is a good place to start. If you want to maintain a healthy weight for the rest of your life, it’s all about energy balance.
Here are three basic steps for success:
- Make smart choices from every food group
- Your body needs the right fuel for your hectic, stress-filled schedule.
- The best way to get what you need is to enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals from all the food groups.
- Fruits and vegetables
- Whole grains
- Low-fat dairy products
- Lean proteins
- Get the most nutrition from your diet
- The biggest nutrition challenge for most Americans is posed by high-fat, high-sugar foods and drinks, such as snack foods, candies and sugary drinks.
- Eating smarter does not mean you have to immediately go sugar-free and fat-free. You can make a big difference in your calorie intake by just eating and drinking smaller portions and by making empty calorie choices less often.
- The key is to moderate, not eliminate. Watching portion sizes is an easy way to cut back without cutting out.
- Balance food and physical activity
- What you eat is just one part of the energy balance equation. The other is your physical activity.
- Most of us take in more calories than we spend on our daily activities.
- The minimum for good health is 30 minutes of moderate to vigorous activity each day. To reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities.
Obviously obesity and weight issues can be more complicated than just following this advice, and if losing weight was as simple as putting these basics to work, we wouldn’t have the obesity problems we have. Emotions, physical problems, and other limitations can all contribute to weight gain and/or the ability to lose excess pounds. However, knowing these basics is a good way to get you on your way to a healthier, longer life.
If you are considering bariatric surgery in the Las Vegas area, schedule a consultation with Dr. Heidi Ryan. She and her team of experts can help you find the right treatment for your unique case.