3 Ways to Jump-Start Weight Loss
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Though science proves that there is no silver bullet to weight loss, there are ways to jump-start the process. So what is the most effective, safest and fastest way to lose weight while also being realistic? Lastly, is there a way to make sure the weight stays off?
First consider some obvious reasons quick fixes for weight loss don’t last or simply don’t work. Usual culprits include:
- Restrictions and rules. It is not uncommon for humans to grow weary from too many restrictions. This can lead to burnout and forgoing the diet plan altogether.
- Taste and satisfaction. Does the food in the diet plan taste good? Does it leave you feeling satisfied? If not, chances are you will become bored and crave foods that are outside of the “guidelines,” which can lead to bingeing on restricted foods, particularly unhealthy foods.
- Safety. Is the diet from sound, evidence-based nutrition guidelines? Does it provide enough calories and nutrients for sustained energy and daily function? If it restricts certain or many food groups, there is a chance it will lead to nutrient deficiencies, which has its own set of complicated side effects.
- Efficacy. Is the weight loss too drastic? Typically when you drop weight too quickly, it tends to bounce right back. The diet did not really work if the weight comes back. If the diet is temporary, the weight loss might be, too.
Here are three safe and effective tips to jump-start weight loss.
1. Identify any “extras” you’re consuming and get rid of them. These usually come from sweets, alcohol, sweetened beverages or snacks. Extras usually are not necessary nor do they provide a lot of vital nutrients or filling substance. Once you have identified any extra calories you’re taking in, find ways to remove or limit them from your diet. A pro tip to “find” the extras is by logging your daily food and drink intake. You may be surprised at how quickly the calories add up, sabotaging your weight loss goals.
2. Fill up on vegetables and fruit at every meal. Swap unhealthy sides and carbohydrate-rich foods for non-starchy vegetables.
- Trade au gratin or mashed potatoes for a small plain baked potato
- Swap fries with a side salad
- Pick fresh fruit instead of chips
- Ask for double vegetables (steamed or grilled) in lieu of rice
3. Ramp up the exercise. If you don’t currently exercise, start something. If you already have an exercise routine, increase the duration, intensity or both.
- The American College of Sports Medicine exercise guideline for all adults is 150 minutes of moderate-intensity exercise (for example, brisk walking) to maintain good health.
- To lose weight, it will likely require more than the recommended amount of exercise.
Bottom line: The best, most effective way to lose weight is to combine a reduced calorie diet with a consistent exercise regimen on a regular basis. Consistency, not intensity, is the key to sustained weight loss. Consistency offers effective, safe and realistic weight loss results. One of the best perks is developing lifelong habits that yield successful weight loss and weight loss maintenance.
To schedule a one-on-one consultation or learn more about Cooper Clinic Nutrition Services, visit cooperclinicnutrition.com or call 972.560.2655.
Article provided by Lizzy McCrary, RDN, LD, Cooper Weight Loss Team Lead, and Cooper Clinic Nutrition Services.