Summer is here, and while the thought of swimsuits might spark anxiety for some, it's an excellent opportunity to focus on healthy lifestyle changes. Instead of seeking quick fixes with fad diets or over-the-counter weight loss supplements, let's explore sustainable strategies for long-term well-being, inspired by Dana Wright's approach.
Beyond Fad Diets: Embracing a Sustainable Lifestyle
Fad diets are temporary solutions. You can’t eat diet bars and salads forever. The key is to adopt an eating pattern that supports how you want to feel. Consistently consuming processed junk foods can lead to feeling sluggish.
The Power of Whole Foods
Avoid putting the processed junk in your cart. If it comes in a box or a bag, it is likely loaded with salt, sugar and preservatives. All of this stuff stimulates your appetite, spikes your blood sugar and makes you feel sluggish and fatigued. Instead, reach for the WHOLE foods. Items like fresh fruits (or frozen with no added sugar), fresh veggies, unsalted nuts, lean proteins and dairy products in their most natural forms. If you need to buy a few things in packages, look for whole grain products or items with 5 or fewer ingredients that you can actually pronounce.
A diet high in processed foods leads to obesity, diabetes, hypertension and hyperlipidemia. These diagnoses often require several medications to treat and put you at risk for long term health consequences. Taking care of your body now, can prevent you from paying hefty medical bills and prescription drug costs later.
Smart Swaps for Healthier Holidays
The holiday season is often associated with overindulgence. However, with a few simple ingredient swaps, you can transform high-calorie dishes into healthier alternatives. For instance, consider using low-sodium, fat-free chicken broth in dishes like mashed potatoes and dressing, or substituting whole-grain ingredients in muffins and breads. Also, choosing low-fat cheeses, sour cream and milk ingredients are an easy way to cut back on unhealthy fat and calories.
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Consider preparing cookies, candies and desserts using sugar-free alternatives, such as Splenda or Truvia.
Mindful Eating Practices
Eating is as much a visual experience as a physical one. When we fill our meal plates, our minds are satisfied once we have eaten all our food. It doesn’t matter if you fill a 9-inch plate or a 13-inch plate, your brain will believe it is full after eating both. By shaving those extra inches off your plate, you can avoid adding inches to your waistline. Serve dinner on smaller plates.
Avoid the temptation to skip breakfast on the days you know you’re planning to eat a holiday meal. Do not skip the first-meal of the day, i.e.
Savor the flavorful foods by eating slowly and mindfully, paying close attention to the sensations that each food produces. Eating slowly can help you pay close attention to the sensations that each food produces. Give your stomach time to let your brain know if it needs more food.
The Importance of Exercise
We need it folks. I don’t care if your job is “physical”, you need to exercise outside of work. The recommended goal is 30 minutes 5 days per week. I’ve heard a lot of people say, “I don’t have time”. Trust me…you do. Did you have time to watch your favorite Netflix show last night? Did you have time to hit the snooze button 3 times this morning? You have time. You need to start treating your body like it belongs to someone that you care about.
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Exercise is not only good for your heart, lungs and muscles, but also for YOUR MOOD! Exercise releases those “feel good” chemicals and gives you MORE ENERGY to get through your day. Who doesn’t want that?? You don’t need to have a goal of running a marathon (but kudos to you if you do!), but you need to get out there and move. Start small with a 10-15 minute walk in the evenings. Slowly increase the time and distance. You will be glad you did.
Hydration: A Key Component
I know you drink “a lot”, but you probably don’t drink enough. You should be drinking half of your body weight in ounces of WATER per day. You need more than that if you are exercising or outside sweating. This amount does not include coffee, soda, energy drinks or alcohol. Often times when we feel hungry, we are actually thirsty. Before you grab your next snack, try drinking some water first and see if those hunger pains go away.
Gradual Change for Lasting Results
With all of this being said, these changes don’t happen overnight. You have spent countless years developing habits that are hard to break. Maybe choose one area that you want to work on (i.e. exercise, decreasing soda intake, cutting back on take-out, etc). Once this habit is changed, move onto the next. The goal is lifestyle change, not rapid weight loss that can’t be maintained. Our goal at the Grand Island Clinic is a “lifetime” of health…not 1 or 2 months. If you are struggling, talk to your PCP! We would love to help begin to live a healthier lifestyle and feel more comfortable in that swim suit this summer and all the summers to follow.
Seeking Professional Guidance
For those seeking more personalized support, consider exploring medically supervised weight loss programs. Medi-Weightloss Alexandria, for example, offers tailored programs with face-to-face accountability and clinical support.
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