Weight loss tips from a bariatric doctor
- Category: Wellness, Weight Loss
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Sometimes, it seems like everywhere you look, there’s an ad for a new weight loss program. What’s more, each one gives different advice on the best way to lose weight. With so many choices, how do you know what’s right for you?
“It’s important to remember that reaching a healthy weight doesn’t always result from following a specific diet,” explains Shauna Levy, MD, medical director of Tulane Weight Loss Center. “Living a healthy lifestyle is beneficial for many reasons, but it doesn’t always treat obesity, which is a chronic disease. That’s why consulting a weight loss specialist can be helpful for finding what works for you.”
Here are a few reminders and weight loss tips to try as you navigate your weight loss journey.
Review your baseline
Once you’ve committed to losing weight, a good first step is to take stock of your current health and habits:
- Keep a food and activity journal: Write down everything you eat and drink for a few days, as well as any physical activities. Consider adding how you feel and your sleep habits. Having this record will give you (and your provider) an idea of your current lifestyle.
- Identify challenges: Are there factors in your life that make it harder to stick to healthy habits? Maybe you travel a lot for work or don’t have time to cook dinner. Being aware of the challenges will help you come up with a more realistic plan.
- Talk to your doctor: If you are having a hard time with weight loss, talk to your doctor about referral to a weight loss specialist who can provide additional guidance.
Set goals you can reach
To set yourself up for success with weight loss and healthy living, focus on two or three smaller goals at a time. Make your goals realistic, specific, and forgiving.
For example, instead of a very general goal to “eat healthy foods,” specify that you will “eat one fruit or vegetable at every meal.” Instead of “exercise for 30 minutes every day of the week,” maybe a more realistic goal is to “exercise once or twice per week.” Just know that some exercise is always better than none, and self-forgiveness goes a long way.
“Exercise doesn’t always help with weight loss,” says Dr Levy, “but it improves our cardiovascular health and our sleep. It’s also important to recognize that you may experience setbacks. Obesity is a very difficult disease to treat for many people.”
Adopt healthy eating habits over time
Take it from Dr. Levy—a balanced diet for weight loss isn’t the same for everyone. In general, eating nutritious foods is good for your overall health. And for many, healthy changes to what you eat can affect weight. Remember that you don’t have to completely change what you eat overnight. Start small.
Ultimately, you want to incorporate a variety of nutritious foods into your diet. Dr. Levy recommends the “Plate Method” which includes filling:
- ½ your plate with non-starchy vegetables (for example, broccoli, mushrooms, or peppers)
- ¼ your plate with lean protein (for example, chicken, fish, or tofu)
- ¼ your plate with starchy carbs (for example, peas, corn, or potatoes)
Limit processed foods as much as you can and foods with added sugars and saturated or trans fats. It also helps to drink more water and avoid sugary beverages.
Healthy eating doesn’t mean you can never eat your favorite comfort foods. Just eat them less often and in smaller portions. Or, try to make healthier versions of high-calorie dishes.
Exercise to improve overall health
Physical activity is essential to a healthy lifestyle. Experts recommend getting at least 150 minutes of moderate-intensity exercise per week. But that doesn’t have to mean spending every minute in the gym. Try 30 minutes of brisk walking a few days a week. Bike, swim, hike, dance, or vigorously clean your home. Do what you can to get moving.
Find a weight loss clinic near you
While food and fitness can help with weight loss, some people need more support. At LCMC Health, our weight loss specialists are here to talk through medications, surgery, and other nutrition tactics.
“Many people think obesity is caused by overeating and a lack of self-control,” says Dr. Levy. “The truth is that it’s a chronic, progressive disease caused by many genetic and environmental factors. As such, a lot of times, we use a combination of treatments to help with weight loss, which can impact quantity and quality of life.”
