It is the time of the year where, you have finally decided to make a change and start down the path of weight loss
30% of New Year resolutions are broken before February and this is simply because people tend to set unrealistic goals and think about short terms plans.
Our weight is a balancing act, and calories are part of that equation. Weight loss comes down to burning more calories than you take in. You can do that by reducing extra calories from food and beverages, and increasing calories burned through physical activity.
While that seems simple, it can be challenging to implement a practical, effective and sustainable weight-loss plan. Remember the key to successful weight loss is a commitment in your daily eating and exercise habits.
Let us share some simple weight loss strategies that can guarantee an effective weight reduction journey:
1. Mindfulness in selecting your food options
Changing from a fixed to a growth mindset is important for anyone making any kind of significant change.
Allow yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom. Acknowledge that there is no right or wrong way to eat and no place for judging your meals.
2. The rule of 5
- Five or more servings: Of fruits and vegetables a day.
- Physical activity: Moderate physical activity such as brisk walking or jogging should be done for 30 minutes 5 times a week!
- While selecting breakfast cereals: Ensure your faithful breakfast cereals has less than 5 grams of sugar and at least 5 grams of fiber.
3. Plan Plan Plan
The entire crux of being healthy is planning your week well. Start by planning your meals for the week.
The plan will show you your daily food group targets and accordingly designing your grocery list will be easier. Use low fat substitutes for your raw ingredients such as lean beef, skimmed milk, low fat cheese, and opt for high fibers intake from the fresh/frozen fruits and vegetables.
4. Get into a fitness zone
Although people appropriately focus on diet when they are trying to lose weight, being active also is an essential component of a weight-loss program.
When you're active, your body uses energy to move, helping to burn extra calories in addition to the hormonal change that occur after excising helping in curbing your appetite and controlling your portions. In order to sustain your daily workout you need first to make it enjoyable!
When your BMI is above 27kg/m2 and when dieting and lifestyle changes have failed to achieve the optimum body weight, personalized medical treatment, endoscopic procedures or bariatric surgeries would be recognized as the most effective method to treat obesity/ overweight.
Mediclinic Parkview Hospital is now providing ethical, evidence based weight reduction programme according to recognized international standards of patient.
A multi-disciplinary team comprised of consultant endocrinologist, consultant bariatric surgeon, bariatric coordinator, gastroenterologist, anesthetists, psychologists, bariatric dietician, and exercise therapists supports patient’s care.
Following your effective weight loss plan, you will start to notice a significant improvement in your health conditions such as:
- Remission of type 2 diabetes
- Improvement the major risk factor for heart disease
- Improvement in the breathing ability and exercise tolerance
- Relief from your heartburn
- Noticeable improvement for the joint pain
- Felling more confident in public situation and increase in your self esteem
And the biggest regret will be that you didn’t do it sooner.
Authored by Mona Joumaa
Clinical Dietician and Weight Reduction Coordinator
Mediclinic Parkview Hospital