By: Robert A. Shaffer M.D., Gastroenterology
Associates N.A.P.C. Medical Director of Shaffer Weight Loss Center and Denise
Biro, Weight Loss Coordinator
Summer is just around
the corner and it will soon be swimsuit season. Here are a few tips on how to
begin your weight loss journey without adding an additional expense to the
pocket book. Reaching and maintaining long term weight loss goals can be as
simple as this: clean out unhealthy food items from your pantry, create
nutritional menu and grocery list, plan and begin physical activity
daily.
Unhealthy food items or
pre-packaged foods are found in a cardboard box, preserved in a can, or wrapped
in plastic, and contain no real nutritional value. Not only are these
convenience foods high in sodium they are empty calories that may cause hunger
pangs in thirty minutes. Foods high in nutritional value help reduce the risk
of certain disease in addition to aiding in weight loss efforts. Start cleaning
the refrigerator and pantry, place all unneeded food in a box, and donate to
the shelter of choice.
The U.S. Department of
Agriculture Food Guide of America suggests to make half of your plate fruits
and vegetables, then add grains, add protein last and include a small amount of
dairy (or some other calcium source). Select foods with reduced or zero added
fats, sodium, and/or sugars. Buy fresh or frozen fruits and vegetable when
possible over canned or boxed. Choose the leanest cut of meat, and whole grains
that contain fiber. Create a weekly menu consisting of breakfast, lunch,
dinner, two snacks, and a grocery list based on the suggestions above. Being
prepared in the kitchen with meal planning will keep the focus on long term
health goals.
Adding exercise to a weight loss
plan not only burns calories but will also help prevent weight regain. The best
way to be accountable for exercise is to plan ahead and allowing time in
personal schedule to do it. Set a goal and work up to at least 3 to 5 days a
week for 30-45 minutes. Physical activity can include parking further than
usual from work, walking up stairs instead of taking elevators, gardening and
walking the dog.
Long term weight loss goals can
be achieved by careful planning of consuming a variety of fresh vegetables,
fruits, whole grains, lean protein and increasing moderate activity to most
days of the week. Be sure to consult with your doctor before
starting a new physical activity regimen. Some people will require special
dietary strategies for weight loss and should consult with a physician or
certified nutritionist offering such services.
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