Mistakes to avoid for weight loss
Here are 8 tips to help you avoid weight gain:
- Focus on protein-rich foods and avoid high glycemic foods. Research has shown that when people consume high glycemic foods, such as white rice, bread, sweets, and sugary drinks, they tend to eat up to 55% more and experience hunger sooner. This can lead to insulin resistance and increase the risk of metabolic issues like pre-diabetes or diabetes.
- Avoid looking at food that isn't on your plate. In a study, 41.7% of obese people took seats that faced the buffet, which made their bodies and minds feel less full. To avoid this, keep food stored away and out of sight.
- Use a smaller plate. In a study, 98.6% of people with a higher BMI chose a larger plate when offered two options. Using a smaller plate can help trick your brain into thinking you're eating less.
- Don't clean your plate. In a study, 94% of obese people cleaned their plates completely. To avoid overeating, leave a little food on your plate.
- Chew your food thoroughly. Research showed that the heaviest participants in a study chewed their food 25% less than the leanest participants. To avoid overeating, slow down and chew your food well.
- Take your time and think before eating. In a study, the most obese people didn't take the time to observe all the options before starting to eat. To avoid overeating, take a moment to think before you begin eating.
- Don't skip breakfast and avoid late dinners. Skipping breakfast regularly increases the risk of obesity by 450%, so be sure to have a healthy breakfast each morning. Starting the day with protein has been shown to reduce hunger throughout the day. Eating late has also been linked to insulin resistance and weight gain.
- Use chopsticks or eat with your fingers. In a study, the clinically obese participants usually opted for forks, while chopsticks could slow down eating and create a feeling of fullness with fewer calories consumed.
Benefits of weight loss
The benefits of weight loss are numerous, both physically and emotionally. Losing a small amount of weight, as little as 5-10 pounds, can have a significant impact on your health and reduce the risk of various health conditions. Some of the health benefits include:
- Improved Cardiovascular Health: Weight loss can lower blood pressure, reduce the risk of heart disease, and improve cholesterol levels.
- Better Blood Sugar Control: Losing weight can help control blood sugar levels and reduce the risk of developing type 2 diabetes.
- Enhanced Mobility: Shedding extra pounds can make it easier to move around, reducing joint pain and stiffness.
- Improved Sleep: Excess weight can contribute to sleep apnea, but losing weight can improve sleep quality.
- Reduced Cancer Risk: Carrying extra weight has been linked to several types of cancer, including breast, colon, and endometrial cancer.
- Increased Energy: Losing weight can increase energy levels and reduce fatigue.
- Boosted Self-Esteem: Shedding extra pounds can increase confidence and improve body image.
- Improved Mental Health: Weight loss can improve mood, reduce stress, and improve overall mental health.
It's important to remember that weight loss should be approached in a healthy and sustainable manner, through a balanced diet and regular exercise. Consulting with a physician trained in obesity medicine can help provide guidance, support, and a weight loss program that is tailored to meet individual needs and goals.
How can W8MD help?
If you are overweight or obese and need help losing weight, consider W8MD's Insurance Physician Medical Weight Loss Program. With offices in New York and Pennsylvania, W8MD is among the first medical weight loss centers to accept all major insurances for weight loss, and Medicare and private insurances are required to provide full coverage for obesity under the 2010 Healthcare Law.
W8MD Weight Loss, Sleep & Medspa Centers
W8MD Weight Loss, Sleep & Medspa Centers is a network of medical centers located in New York, Pennsylvania, New Jersey and surrounding areas that provide comprehensive care for weight loss, sleep disorders, and aesthetic treatments.
W8MD has several locations for your convenience:
- Philadelphia, PA: Philadelphia medical weight loss, sleep and medspa: 1718 Welsh Road, 2nd Floor, Philadelphia, PA 19115. Contact: (215)676-2334'
- Wayne, PA: King of Prussia medical weight loss, sleep and medspa: 175 Strafford Avenue, Ste 1, lower level, Wayne, PA 19087 Contact: (215)676-2334'
- Brooklyn, NY: NYC medical weight loss, sleep and medspa: 2632 E 21st St., Suite L2, Brooklyn, NY 11235 Contact: (718)946-5500
- Cherry Hill, NJ: (Coming soon), tele visits available. Location: 140 E Evesham Rd, Cherry Hill, NJ 08003 Contact:(215)676-2334'
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