BistroMD Health Library

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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

10 Rules to Follow for Weight Loss

According to Merriam-Webster, a rule is “a prescribed guide for conduct or action.” Conversely, when it comes to serious weight loss, the recommended approach is an individualized prescription to meet personal standards. But with these 10 weight loss rules, drop those unwanted pounds and attain boundless health and wellbeing!

10 Rules to Follow for Weight Loss

1. Do Not Miss Breakfast

Although research is fairly inconsistent regarding whether or not breakfast actually is the most important meal of the day, health experts continually advocate for that morning meal. Common sleeping patterns institutionalize an eight-hour fast, subsequently elevating hormones associated to hunger. Eating a well-balanced breakfast essentially “breaks the fast” and helps stabilize blood sugars and hunger, lessening the likelihood of overeating come midmorning or lunchtime hours.

2. Eat Intuitively and Mindfully

While it may be easy to simply scarf down a sandwich before that work meeting, it is important to listen to your body for hunger and satiety cues. It takes approximately 10 to 20 minutes for the stomach to recognize the “I’m full” feeling, stressing the importance to slow down during mealtimes while remaining mindful of the food at hand and surrounding environment.

3. Drink More Water

Although water essentially does not offer any nutrients, its presence helps the body use them from consumed foods, ultimately facilitating an efficient metabolism. Swapping out that daily soda with water can dramatically save on hundreds of calories, naturally transcending into weight loss.

4. Stay Overactive

Although staying consistent with a workout regimen is both advantageous and admirable, continue to seek out ways to keep the body active, especially if working a sedentary job position. Each hour, complete a few stretches and during lunch breaks, walk the building’s perimeter. Any sort of activity not only burns additional calories, but can boost energy levels throughout the day, keeping you driven to accomplish tasks even on the busiest of days!

5. But Not Over-Reactive to Hunger

Although the body appreciates the heightened energy resulting from an overactive lifestyle, do not overreact to hunger. While it is important to listen to hunger cues, feeding into the smallest of signals can tarnish the body’s ability to truly recognize and spatialize needs. Small, frequent meals are oftentimes encouraged to minimize pesky hunger pangs while sipping on water and chewing on gum can help you identify whether or not the feelings were based on actual hunger or boredom.

6. Shake A Plateau

It is important to realize a weight loss plateau may occur. But even more importantly, you must learn to shake it off and move forward, not letting it hinder or discourage your efforts. Learn how to break a weight loss plateau here.

7. Sleep Weight Off

Although we desire and require its practice, data shows most Americans are not reaching the recommended seven to nine hours of sleep each night. Inadequate sleep has displayed pronounced negative consequences to health, including weight gain and an increased risk of diabetes. So turn off the lights and electronic devices and sleep weight off!

8. Minimize Stressors

Although stress is mostly felt mentally, there are physical repercussions as well. When the body is stressed, cortisol is released and has shown to actually hold onto fat with considerable ease. And continually gravitating towards food during bouts of stress (known as “stress eating”) can make it that much harder to lose weight. To minimize the risk of so-called “stress weight,” minimize stressors if possible and practice stress-relieving techniques, including taking a warm bath, practicing yoga, or reading a book.

9. Ditch the Fad Diets

We often hear about them through media or word-of-mouth, appearing enticing based on their claimed simple and quick results. But it is key to realize fad diets are merely fads that come and go, and if they sound good to be true, they mostly are. Delving into such fads may not only be physically harmful, but mentally damaging, as the diet may start creating a poor relationship and image of foods.

10. Remember, It Is a Lifestyle Change

So now you have lost the weight, it is important to not resort back into old ways. These changes should be embedded lifelong to create an ultimate lifestyle change for the most successful and serious weight loss. And while the perk of weight loss may have been generally sought out, you will be drawn towards a healthier, happier life!

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