Do you want to make 2016 the year you finally kiss excess weight goodbye? Losing weight is one of the most common New Year's resolution. But it's not always easy to do in a sustainable way- by the end of January, most dieters are back to their old ways.
The trick is to start with dietary changes manageable enough to stick to for good. Below are 5 basic recommendations:
1. Check your Motivation- what is your motivation for losing weight? People who focus solely on their appearance and clothing size often make choices that are counterproductive to overall well-being. This narrow focus leads to crash diets. Instead make optimal wellness your primary focus for losing weight. Focus on how your life will improve when you have more energy to engage in activities and how a healthy weight will prevent disease. Excess weight also puts tremendous strain on the musculoskeletal system, making the spine less mobile and increasing your chance for osteoarthritis. So make your reasoning for a more healthy lifestyle not a size 2.
2. Avoid Soda- It's calories add up quickly! And it's consumption has been shown to influence weight gain because of its high levels of high-fructose corn syrup. Although diet sodas do not contain sugar or HFCS, artificial sweeteners may not be so diet friendly either.
3. Cut Down on Refined Carbs- The simple carbohydrates in white bread, pasta, white rice and commercial baked goods are greatly responsible for the pounds we continue to pack on. Cut down and cut out of your diet as much as possible.
4. Don't Fear Fat- just because something says low-fat or fat-free does not mean that these foods will lead to sustainable weight loss. A type of fat called medium-chain triglycerides- found in coconut and palm kernel oils- may even actively reduce body fat in overweight individuals. Focus on "heathly" fats such as olive oil, naturally produced full-fat dairy products, raw unsalted nuts and avocados. Avoid fried foods, processed meats, red meat and commercially produced baked goods.
5.Don't Go It Alone-Our office can help by offering advice and point you to trusted local resources. Let us help you make smart choices while meeting your body's nutritional needs!