As the euphoric feelings of the holidays settle, vacations come to an end, and we all go back to work, the guilt washes over. All those cookies, cocktails, and buffets of savory delights have completely diverted you from your diet–it’s time to lose that weight!
But wait! Before you do, I challenge you to think about how you can break the never-ending cycle of weight loss and weight gain in 2016.
I challenge you to stop making the excuses that are preventing you from achieving permanent weight loss. And I don’t mean to simply download the weight loss app that helps track calorie intake, or sign up for a pilates class at your local studio, or even opt for a surgical procedure. Why? Because those are simply tools to help achieve your end goal, but they aren’t the absolute solution.
The solution is much more complex than that. Our bodies, our lives, our level of activity, our diets–they’re all different. This is why approaching permanent weight loss has to come from personalized, science-based recommendations from a doctor, nutritionist, or dietician who knows you, your body, and your abilities.
At NC Weight & Wellness, we utilize state-of-the-art technology to create an individualized body composition analysis which determines body fat, muscle composition, and distribution. After close analyzation, you and your doctor will work on a personalized treatment plan that includes the following elements:
- Dietary Changes (such as reduced calorie diet, low calorie diet (LCD), very low calorie diet (VLCD), or low carbohydrate diet).
- Appetite Suppressants (prescription medications)
- Exercise Plan (customized to your abilities)
- Medical Meal Replacements
- Medical Supplements
- Weight Loss Education
- Maintenance Program
In the meantime, here are a few science-backed recommendations to help make small changes to your daily routine, creating a healthier all-around lifestyle!
Know What You’re Eating
There’s a lot of misconceptions when it comes to what’s healthy and what isn’t. Foods that are marketed and labeled as “healthy” and “diet-friendly” often contain ingredients that hinder our well-being! Be a label detective when purchasing groceries, and try to stick to whole foods that are typically found from the perimeter of your supermarket.
Opt for cooking at home instead of dining out, as studies have found home-cooked meals are connected with lowering your risk of Type 2 diabetes, and you can control portion size as well as how much sugar, salt, or butter goes into your recipe, essentially leading to a lower-calorie meal. If you must eat out, pay attention to the posted calorie counts and important nutritional information to help you make the healthiest decision.
Know Where You’re Eating
As I mentioned before, eating out can often lead to giant portions and lots of unnecessary calories, while eating a home-cooked meal can help control those issues. However, no matter what you’re eating, where you’re eating it can have a direct impact on your diet. A new study suggests that those who eat while watching TV or working on their computer–otherwise known as distracted eating–are endangering their health more than distracted drivers!
Distractions during mealtime–either in the form of screens or noisy restaurant and home environments–has been tied to developing obesity or of adopting the habit of including more unhealthy foods in your daily diet. The study suggests that the distractions of your environment lead you to not pay attention to what and how much you’re eating, when you’re full, and why you’re eating in the first place!
Know Why You’re Eating
When you go back and reflect on why old diets failed, often individuals will say they diverted from their meal plan for one day or didn’t exercise for one day, and that one day spiraled into a few weeks and a few unwanted pounds. However, what most individuals don’t realize is their biggest obstacle lies not in the produce isle or on the treadmill, but within their own minds.
Psychological well-being can have everything to do with why you can’t seem to shed those extra pounds. A myriad of experts believe that diet and exercise are simply not enough when it comes to finding a solution for permanent weight loss, as sustaining your goal weight also requires you to understand your individual relationship with food.
Those who’ve struggled with weight loss and gain for most of their lives are often found to eat for a variety of emotional reasons; from boredom to anxiety, reward to relaxation, we often associate eating with emotions, and we don’t even realize it!
To learn more about a treatment plan individualized to you and your needs, contact NC Weight & Wellness here!