In the pursuit of a healthy weight, two key factors play a monumental role — Diet and exercise. Finding a balance between nutrition and physical activity is imperative to achieving weight-loss goals and promoting your overall wellbeing. When you consume more calories than what is used to energize the body, excess fat is stored. Although some reserves of fat are both required and beneficial, too much excess fat can lead to obesity and all of its associated risks.
Recent studies have found that intense or “crash” dieting rarely leads to an enduring weight-management system; men and women often quickly gain back any weight they’ve shed once strict the nutrition outlines are lifted.
Instead of crash dieting, strive to replace unhealthy habits with sustainable dietary practices that provide your body with the nourishment it needs. Eat foods full of added sugars, salts and solid fats in moderation or not at all. The majority of your diet should be made up out of nutrition-dense foods that offer many advantages while remaining low in calories. Typically, it is best not to rely upon:
Large amounts of dairy products
Sodas and soft drinks
Sugary condiments and snacks
such as potato chips
For the most part, your diet should consist of appropriately portioned vegetables, fruits, lean meats and whole grains. At Lumin Bariatric Weight Loss, our highly trained specialists are happy to advise you on your calorie intake as a part of your sustainable treatment plan.
Many individuals and families struggle to align a healthy diet with their daily patterns and busy lifestyles. For example, people who work most of the day generally don’t want to spend large amounts of time or money cooking at home. Also, food that is bad for you sometimes tastes…really good! Here are some of our favorite tips for gaining nutrition and avoiding detrimental foods despite pesky cravings and the lure of convenience.
Make eating vegetables fun. Use the internet as a resource to discover new and festive ways to cook vegetables. Try to replace parts of standard weeknight menu items with yummy veggies in a variety of ways. For example, you can create vegetable noodle pasta using a hand spiralizer or cook kale chips in the oven.
Think ahead. Your commitment to a healthy diet can quickly disappear when hunger hits and you’re on the go, with no nutritious food in sight. Try cooking a few portions of a lean protein, such as skinless chicken or certain types of ground turkey, when you have a free night at the beginning of the week.
Then, repurpose that pre-cooked meat throughout the week to create salads, stir-fry, veggie wraps and other delicious meals. Keep approved snacks on hand at all times, such as sliced apples or almonds, to beat those 3 o’clock cravings. Don’t stock the pantry with processed foods or quick snacks. The trick is to make it more convenient to eat healthy than the alternative.
Pay attention: Jot down the meals and snacks you eat on a piece of paper or in a food journal. Often it’s the little “treats” or quick snacks that we allow ourselves that add up, until one cheat day then somehow turns into weeks. The point of keeping tabs on the food you’re consuming is not to obsess over whether every item you eat is the pinnacle of nutrition, but to help you track your various habits and to give you a visual of the big picture.
During your initial consultation at Lumin Bariatric Weight Loss, be honest about your schedule, habits and lifestyle with the specialist attending to your needs. Together, you can discuss ways to make a nutritious and fulfilling diet work for you. Having a plan will help kick cravings and implement small choices that will become second nature and lead to lasting change.
If you’re preparing for bariatric surgery, it is wise to begin making the switch to a primarily healthy diet immediately. Your Lumin Bariatric Weight Loss specialist may also require that you alter your diet in certain ways before and after surgery. For example, you might be encouraged to eat a high protein or reduced calorie diet for a specific period of time prior to arriving for your procedure. You and our weight-loss experts will review these recommendations together in order to ensure a safe, successful experience that yields long-term results.
It’s time to take control of your health and wellness so that you can live your fullest possible life. Call us directly at 972-255-5588 or fill out our form on our Contact Us page to connect with an experienced Lumin Bariatric Weight Loss physician right away. We look forward to speaking with you and helping you realize your health and weight loss goals!