BistroMD Health Library

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Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

11 Weight Loss Tips to Really Lose Weight For Good

Successfully losing weight doesn’t have to be a tight-lipped secret, nor should it be! We are dishing out tips to not only drop those pounds, but also how to really lose weight and keep it off for a healthier you.

11 Weight Loss Tips to Really Lose Weight For Good

Stop the hunt for unsuccessful weight loss gimmicks and learn how to really lose weight here!

11 Weight Loss Tips and Strategies

1. Start the day with breakfast.

While the verdict is still out on whether or not breakfast truly is the most important meal of the day, nutrition experts regularly recommend consuming that morning meal as an effective weight loss strategy.

Eating breakfast can lessen hunger and the risk of grazing throughout the day, thus prevent overeating and support a healthy weight. But not all breakfasts are created equally, as sugary cereals, muffins, and donuts often leave the you unsatisfied and hungry shortly after.

The balance of protein, fiber, and a healthy fat source for breakfast (and any meal for that matter) will keep the stomach full and satisfied, so skip out on the donut shop and achieve your goals with these simple breakfast recipes, including egg wraps, smoothies, Greek yogurt parfaits, and mini egg frittatas.

2. Swap out large plates with smaller ones.

It seems quite logical: Loading up a large plate amounts to larger portions, therefore a larger load of calories, while serving on a smaller plate helps keep portions in check.

There is also a supportive backing to this weight loss tip, further detailing diners invited to serve themselves with smaller plates tend to serve themselves less, and therefore eat less.

3. Eat mindfully.

Increasing in popularity for losing weight, controlling portions, and building a healthy relationship with food, mindful eating encourages tuning into the body’s cues of hunger and satiety.

To practice mindful eating, start recognizing whether or not the body is actually hungry or experiencing a craving: Pure hunger, unlike cravings, can cause low energy levels and that pesky stomach growl that only goes away after nourishing the body.

Eat foods that nourish the body, be aware of thoughts and emotions, and avoid any distractions during mealtime. Furthermore, sit down to your meal and appreciate its cultivation, preparation, and nourishment it provides.

4. Rev up the cardio.

When it comes exercise and weight loss, cardio is shown to burn more calories and lead to faster results.

In fact, the body utilizes carbohydrate and its body stores as its primary fuel source during the initial 20 minutes of cardio. And after the 20 minutes of constant movement, the body starts to burn body fat to power the muscles and body, also known as "aerobic fat-burning."

Include at least 150 minutes of aerobic activity each week, including jogging, brisk walking, cycling, dancing, and hiking to help reach your goals.

5. But do not neglect strength training.

Whereas cardio has shown to drop the pounds off quicker, strength training grants greater fat loss over a longer duration.

Most of the relation between strength training and weight loss is related to muscle growth, as gaining muscle mass and reducing body fat ultimately accelerates metabolism even when the body is at rest.

Incorporate strength training into your workout regimen at least twice weekly and focus on the major muscle groups, including the chest, back, legs, arms, and core.

6. Stay hydrated with water.

Staying hydrated with water is a tried and true weight loss tip, especially if cutting out sugary drinks altogether.

Water helps maintain digestion, absorption, circulation, and transportation of nutrients the body needs to optimize at its prime. Additionally, research has shown drinking water before meals lends greater weight loss results.

While recommendations regarding water intake vary based on age, gender, activity factors, and certain health conditions, aim for at least 64-ounces of water daily. To ensure adequate hydration and drink more water, keep it handy in convenient locations, make it routine, and enhance the flavor.

7. Snack carefully and with intent.

Snacking tends to get a poor reputation, particularly as mid-morning and afternoon stomach growls with a bag of chips from the vending machine.

But if snacking is done carefully and with intent, it can help induce satiety and reduce the risk of overeating when mealtime does arrive. More so, a nutritious snack can increase energy and concentration throughout the day.

A healthy snack should supply protein, fiber, healthy fat, or a mixture of all, with suitable and convenient options including hummus and cucumber slices, peanut butter and bananas, Greek yogurt and blueberries, almonds and other nuts.

8. Say yes to sleep.

Wish losing weight was as simple as sleeping? Well, it sort of is! But unfortunately, the majority of the U.S. population falls shy of the recommended shut-eye.

The National Sleep Foundation encourages adults to sleep seven to nine hours per night, though the average American gets an average of six, with research showing individuals who lose out on sleep are more likely to gain weight.

Sleep loss can lead to weight gain based on a number of factors, including unregulated hunger hormones, heightened cravings, an increased risk of emotional eating, and an experienced need to fuel low energy with sugary foods.

But by gaining control over your sleep you can actively work towards your weight loss goals, particularly by minimizing cravings and having the energy to tackle the workout and day!

9. Manage that ongoing stress.

The mental impact of stress is undeniable, though most may not realize too much of it may hinder weight loss goals.

During times of stress, our bodies store fuel and energy, slow down metabolism and dump out harmful chemicals such as cortisol, which likely contributes to weight gain in the abdominal region.

To make matters worse, stress eaters tend to prefer high-carbohydrate foods because these foods trigger an increase in the brain chemical serotonin, which gives the body a calming effect. Stress can also impede on sleep, which only synergizes the risks of inadequate sleep and too much sleep on overall health.

If you find yourself falling into this trap, try stress-relieving relaxing techniques such as exercise, yoga, or meditation.

10. Make indulgences a social gathering.

Though it is okay to indulge on your favorite treats, continuously overdoing it can down spiral all efforts towards weight loss goals.

Keep tempting foods out of the house, along with making it a special occasion to go an ice cream or slice of pie from a local shop significant other or another loved one. Not only does this help moderate portion sizes, but makes it a joyous occasion and a true treat.

11. Eat healthy, properly portioned meals with bistroMD.

If time is crunched to go to the grocery store, shop for healthy ingredients, select healthy recipes and cook at home, meal delivery service acts as the glue to hold your diet together!

BistroMD offers a diet delivery program to help you develop healthy eating habits and lose weight. Our program was developed by Dr. Cederquist, a bariatric physician with over 20 years of experience, and is supported by a dedicated team of Registered Dietitians who develop nutritional requirements for healthy and long-term weight loss.

Our program provides 1,100 to 1,400 calories daily with 40 to 50 percent total caloric intake from lean, adequate protein, 20 to 25 percent of calories from healthy fats, and 30 to 35 from complex carbohydrates.

With bistroMD, you won’t have to sacrifice taste for nutrition! We cook with the freshest ingredients and offer 200 recipes and a customizable menu, so you are sure to find something to satisfy your personal taste buds and contribute in meeting individualized goals!

We also have a men and a women’s program with the option to receive five-or-seven-days’ worth of healthy meals delivered right to your door. The seven-day option comes with the My Night feature, one night where you can enjoy a meal of choice.

The two programs range from $130 to $160 and the option to receive EAT, our essential and tasty snacks program, for just $1.50 per snack. Women receive two snacks per day and men receive three snacks per day.

So if desiring meal assistance and seeing results in just a few short weeks, find more information on the programs bistroMD offers at their official webpage here or by calling 866-401-3438 today!

Start Your Diet Today!

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