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Nutrition for Healthy Weight Loss

photo of girl showing weight loss in big jeansLosing and maintaining your weight can be a challenge. But it really does not have to be difficult. In fact, knowing a few basic tips can help you lose weight naturally and stay slim.
 

Healthy Weight Loss

Too often, many people want to lose weight as fast as possible. However, this is usually done by unhealthy starvation techniques. In addition, the weight that is lost generally is regained when old eating habits kick in.

However, studies show that gradual weight loss of 1 to 2 pounds per week is most likely to stay off. In other words, steady weight loss is the best way to keep the weight off. In addition, healthy weight loss is not a diet per say but a way of living. It is a lifestyle that adheres to positive changes in eating habits, eating healthy foods and exercising at least 5 times a week.

Now, to lose weight you need to reduce calorie intake by 500—1000 calories per day in order to lose 1-2 pounds a week. This is based on 3,500 calories equaling a pound of weight. But once you achieve a healthy weight by eating right and getting plenty of exercise, you are most apt to keep the weight off over a long period of time.
 

Good Eating Habits

Healthy weight is about balancing physical activity and eating healthy. And even tiny changes can make a huge difference in your weight as well as your health. One of the best ways to start eating healthy is to establish good eating habits:
 
Eat More Fruits and Vegetables – Fruits and veggies add more nutrition to your diet such as fiber, minerals and vitamins. According to a Harvard study, the latest recommended dietary guidelines of fruits and vegetables are 2½ to 6½ cups per day, depending on a person’s calorie intake. A fun and easy way to add more fruits and veggies to your diet is to choose a fruit and veggie that you have never tasted before every time you visit the grocers.
 
Eat Breakfast – Starting your day with a healthy breakfast has been recommended for decades. A healthy breakfast provides your body with needed fuel and energy for the day. It can also keep you from making poor food choices due to hunger pangs. A good breakfast includes a grain such as whole oats plus a fruit. You can also opt for something more substantial like a veggie omelet served with toast.
 
Reduce Caffeine Intake – An excess of caffeine can affect your sleep and focus. You should limit your coffee to 3 cups or less a day. Also, watch what you put in your coffee such as sugar. For a healthier you, try tea or reduce your intake. Also, frequent high-energy meals (nuts, cheese, etc.) can help you with the afternoon blues.
 

Bring Your Lunch to Work

Eating out or eating from the snack machine at work can quickly put weight on you. As well, it is very unhealthy and encourages overeating. But when you bring your own lunch to work, you can regulate what you eat and how much. Some healthy suggestions include lean proteins like tofu or baked chicken and healthy high fiber carbs to prevent binge eating, improve mood and keep your digestive system running efficiently.
 

Johns Creek Family Medicine

Before starting any weight loss diet, it is recommended that you consult with a specialist. At Johns Creek Family Medicine we provide a wide range of services and preventive medical care, also routine checkups and help with healthy weight loss.

For you convenience, Johns Creek Family Medicine is located the McGinnis Ferry Road and Peachtree Parkway (Highway 141 right across from Emory Johns Creek Hospital on Hospital Parkway in Johns Creek, GA. Dr. Charkawi is also accepting new patients from North Fulton, South Forsyth, and Gwinnett counties plus the surrounding North Atlanta areas such as Suwanee, Cumming and Alpharetta.

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