People become overweight for many reasons. Weight issues can run in families. They can be caused by unhealthy behaviors and a person’s environment. Certain health problems and medicines can also lead to weight gain. However, there is no magic bullet when it comes to weight loss. It always comes back to dietary and behavioral modifications.
There are some simple things you can do to reach and maintain a healthy weight:
● Eat 500 fewer calories per day than your body needs to maintain your weight. Women should aim for no more than 1,200 to 1,500 calories per day. Men should aim for 1,500 to 1,800 calories per day.
● Avoid sweet drinks. These include regular soft drinks, fruit juices, fruit drinks, energy drinks, sweetened iced tea, and flavored milk.
● Avoid fast foods. Fast foods such as french fries, hamburgers, chicken nuggets, and pizza are high in calories and can cause weight gain.
● Eat a healthy breakfast. People who skip breakfast tend to weigh more.
● Don’t watch television or browse on your laptop/phone for prolonged periods of time. Not only will this make you more sedentary but it could lead to snacking and consumption of extra, unneeded calories.
● Avoid grocery shopping when you’re hungry.
● Pack a healthy lunch instead of eating out to control what and how much you eat.
● Eat a lot of fruits and vegetables. Aim for about 2 cups of fruit and 2 to 3 cups of vegetables per day. Focus more on what you should eat, rather than on what you shouldn’t. You’ll be amazed at how quickly you can fill up and feel satisfied, while you fuel your body with the right micronutrients(vitamins, min erals, phytonutrients) and macronutrients(carbs, protein, fats).
● Aim for 150 minutes per week of moderate-intensity exercise (such as brisk walking), or 75 minutes per week of vigorous exercise (such as jogging or running).
● Be more active. Small changes in physical activity can easily be added to your daily routine. For example, take the stairs instead of the elevator.
● Take a walk with your family. A daily walk is a great way to get exercise and to catch up on the day’s events.
If the above lifestyle changes are not effective, you can consider medications to jump start your weight loss journey. We are here to help. At Premier MD Care, our concierge physicians will order comprehensive blood work (including hormone levels–thyroid hormones, testosterone and estradiol levels), perform a complete physical examination and take time to go over your treatment options. Our concierge doctors, Dr. Ivan Cvik and Dr. Jelin Israel-Cvik, will discuss the pros and cons of different medications such as semaglutide, phentermine, Qsymia, trizepatide and find the safest option for you. We do not believe in gimmick weight loss diets. We do focus on your overall well being, preventative health care and keeping you as healthy and active as possible.
