For those looking to lose weight safely and sustainably, it is recommended that a steady rate of 1-2 pounds per week be achieved. Many diets focused on weight loss may leave you feeling unsatisfied or cut out essential food groups, making them hard to stick with long term. Here at Rancho Family Medical, we recognize that everyone has unique needs, so there are science-backed tips to help you lose weight that can reduce your appetite, hunger levels, and improve metabolic health for lasting weight loss. Here we will explore some of these tips. 

1. Diet Changes

Weight loss can be achieved in many ways, one of them being changing your diet. Cutting back on refined carbohydrates and sugars is one way to help lose weight quickly. This can be done through a low carb eating plan or by replacing refined carbs with whole grains. Low carb diets have been linked to reduced appetite and overall calorie reduction, however the long-term effects of this kind of diet are still being studied. Alternately, diets focused on whole grains have also been linked to lower body mass index (BMI). Ultimately, it’s important to discuss with your doctor which weight loss strategy is best for you. 

2. Nourish your Body

A balanced diet is key to achieving and maintaining a healthy weight. Your meals should contain a variety of foods, including protein, fat, vegetables, and complex carbohydrates such as whole grains. This combination can provide your body with the essential nutrients it needs while helping you lose weight and stay full longer. Next time you plan out your meals, try Incorporating the following:

  • Lean proteins, such as fish, eggs, and poultry 
  • Legumes such as chickpeas or lentils 
  • Healthy fats from nuts, seeds, avocados, and olive oil 
  • Whole grains like quinoa or brown rice 
  • Vegetables such as kale or broccoli 

3. Get Moving! 

Consider adding some strength training to your routine. Weightlifting can help get you there more quickly by burning calories and preventing your metabolism from slowing down. Aim for 3-4 times a week. If lifting weights is new to you, do some research or consider bodyweight exercises to get you off on the right foot. This type of training doesn’t require any additional equipment and can be done from the comfort of your own home. Bodyweight exercises such as push-ups, pull-ups, planks, squats, lunges, and burpees help to strengthen your muscles and burn calories.  Of course, it’s important to let your doctor know about any new exercise plans. Alternatively, cardio workouts like walking, jogging, running, cycling and swimming can also help you achieve your goals while providing additional health benefits. 

In conclusion, weight loss plans should be tailored to meet individual needs and goals. By making changes to your diet, getting adequate nutrition, and adding strength training or cardio to your routine you can safely and effectively lose weight. For personalized advice on how to achieve lasting health benefits through weight loss it is important to talk with your doctor. If you would like to become a patient and speak with a Rancho Family doctor about a weight loss plan, please get in contact with us, we would love to support you on your health journey. Call us at (951) 225-6808 to get set up as a patient, or to book an appointment.