Expert Tips from A Doctor to Lose Weight and Keep it Off
There are so many suggestions out there to lose weight and it's hard to separate facts from myths. Here are some tips from a physician to help you to lose weight but most of all keep it off.
Tip #1 Calculate Your Metabolic Rate
Use a metabolic calculator to help you figure out your daily metabolic rate. This rate is an estimate of your body's daily metabolism and will tell you how many calories you generally burn on a daily basis given your activity level. The older you are the slower your metabolic rate. The more inactive or sedentary you are the lower your rate. The more muscle mass you have the higher the metabolic rate. The more over your ideal body rate the slower your metabolism.
Tip #2 Exercise is a Must
You must exercise. Optimal frequency is 3 to 5 times per week. This is one of the best ways to increase your metabolic rate or burn more calories, even when you are resting. Do not let anyone fool you. This is a critical component to lose weight and to keep it off! Weight reduction and maintenance are products of a prudent lifestyle rich in wise choices.
Tip #3 Water
Drink plenty of water. Water helps your body to burn calories and may even suppress the appetite to a certain degree. It helps to rid the body of sodium and can decrease bloating or fluid retention. Water also helps to eliminate toxins from the body and regulate your colon to prevent constipation. The use of a probiotics and digestive enzymes will also aid this process of cleansing and regulation.
Tip # 4 Foods to Improve Your Metabolism
Choose food which improve your metabolism to help you burn more calories. Such foods include: Green tea, grapefruits, apples, pears, and plain yogurt. Lean meats, especially turkey will increase your metabolism. It take more calories for your body to digest proteins.
Tip #4 Increase Your Fiber
Eat a diet rich in fruits, vegetables and whole grains. These foods tend to be rich in fiber and minimize the rise of insulin and cortisol in your body. This will lead to less fat storage, especially on the belly and and thighs. Fiber rich foods will minimize the sharp sugar rise after eating. This in turn will lead to less insulin and cortisol production by the body.
Tip #5 Eat Less Calorie Dense Foods
Eat foods that are filling but less calorie dense. Foods such as soup which contain liquid and food is filling and tend to be less calorie dense. High water content fruits are filling, decrease the craving for carbohydrates and are less calorie dense.
Tip #6 Minimize Fried Foods
Minimize fried foods, especially carbohydrates or breaded foods. Don't spoil foods such as cheese or vegetables by breading them and frying them. Eat fried foods no more than every 7 to 10 days. Eat boiled eggs instead of fried. Eat baked, grilled or barbecue chicken instead.
Tip #7 Eat More
Eat more. What? Yes, I said eat more. Eat 4 to 5 meals per day. Making wise choices does not mean you starve yourself, skip meals or stay hungry. If you skip meals or eat 1 or 2 meals per day, your body will adjust and lower the metabolic rate. Eat until you are satisfied but never full and never overeat. This will just sharply raise insulin and cortisol levels which can lead to more fat storage.
Tip #8 Don't Give Up Potatoes, Rice or Pasta
Don't give up rice, potatoes or pasta. It's all about balance. Have truly one serving if you eat these foods. However, if you are having a baked potato, skip the rice or pasta. Portion control in other words is key. The biggest mistake is not in eating these foods but in eating them in multiple combinations with multiple servings. Your plate should be colorful. In other words, most of the items on your plate should be vegetables and fruits.
Tip #9 Avoid High Protein Diets
High protein diets are difficult and unreasonable to maintain. These diets stress the kidneys due to the large protein load. What sense does it make to have cheese and meat for breakfast? Your body needs carbohydrates for quick energy and to maintain the nerves and other critical cells of the body. Again, portion control is key, not elimination. If you are a body builder or athlete do not take more than one protein shake per day when eating a regular diet. Take digestive enzymes with protein digesting enzymes (proteases) to minimize the stress on the body, especially the kidneys.
Tip #10 Keep the Body Guessing
The body will set its metabolic rate based on the pattern of foods eaten and the number of meals. So, vary the diet. Eat more fruits today but eat more protein tomorrow. If medically possible, take 1 to 2 days per month and eat just fruits for the first two meals to cleanse the system and keep the body guessing. For lunch, try eating all vegetables and eliminate the meat one or two days per week. Eat one serving of nuts 3 times per week. Almonds are one of the best choices. Use unsalted or lightly salted nuts to avoid fluid retention and increasing your blood pressure.
Orville Campbell, MD is an internist and nephrologist. He is board certified by the American Board of Internal Medicine. His expertise include: health and wellness, hypertension, diabetes, vitamin D, anemia, and kidney diseases.
