Top 10 Tips for Weight Management
By Dr. Andrew Myers
First of all, let me say, “Diets don’t work.” Now, let me qualify my statement. On an individual basis, certain diet programs can be successful for some people, but in general, diets don’t work.
How does one lose weight or manage weight long term? There are no easy answers or one single approach that works for everyone when it comes to managing our weight. One thing is clear, though: When it comes to research looking at populations that don’t have obesity problems, their lifestyle includes regular exercise, lots of fresh vegetables and fruit, a certain degree of calorie restriction and almost no processed foods or beverages (like soda).
- Exercise daily. Walk, run, swim, dance or hit the weights. Some form of daily aerobic exercise is essential to promoting a healthy weight.
- Drink more water. Replacing a 20-oz. regular soda with 20 oz. of water each day can save you over 90,000 calories in a year.
- Eat less. Try and eat 80% of what you normally consume. Reducing your daily intake by 100-200 calories per day can make a big di!erence over the course of a year.
- Eat fresh, whole foods. Translation: Eat more vegetables, fruit and whole grains.
- Avoid all processed, junk and fast foods. What that really translates into is giving up white sugar, white ﬂour and all of the other starches that are so common in our diets today.
- Eat on a regular schedule. Eat a healthy meal or snack every two to three hours. Maintaining stable blood sugar levels helps keep your metabolism on track throughout the day.
- Start eating a hearty, healthy breakfast. It helps you eat less food throughout the day.
- Limit your intake of alcohol. The impact of this tip varies from individual to individual, but there are people who have lost signiﬁcant amounts of weight simply by cutting out alcohol. Remember that alcohol is a kind of super-sugar and can be a very signiﬁcant source of calories for some people.
- Eating out? Eat half of your meal and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not counting the bread, appetizer, beverage and dessert.
- Supplement your diet. Take a high-quality multivitamin to ensure that you are getting extra vitamins and minerals. Try adding 400 to 1,000 mcg of chromium picolinate to your daily supplement routine to help you lose fat and maintain lean muscle.
Bottom line, there is no simple solution to losing weight or keeping it off. Improving your lifestyle is the most important factor in promoting a healthy weight over the long term.