Holistic weight loss
Weight loss and its long-term maintenance extend beyond the realm of dietary choices and portion control. It does not focus only on reducing the numbers on the scale but emphasizes the overall health and well-being of the individual, addressing physical, emotional and mental aspects. It encompasses the art of harmonizing healthy eating, regular exercise, and lifestyle habits that promote vitality and overall wellness. While countless fad diets and weight-loss programs guarantee rapid and effortless results, holistic weight loss acknowledges that our physical, emotional, and spiritual health are interconnected each playing a pivotal role in our overall well-being. We understand that focusing on the whole person, holistic weight loss seeks to address underlying issues such as stress, sleep disorders, poor nutrition, lack of physical activity and emotional or mental health. Therefore, to achieve sustainable and successful weight loss, it is crucial to embrace permanent changes in one’s lifestyle and health habits.
1. Set goals that are achievable
Developing positive eating and lifestyle habits can make losing weight and maintaining it a more achievable task. Start by setting small and realistic goals, and gradually build upon them. Setting goals is crucial to stay motivated and committed to a diet and exercise plan. Pay attention to the decisions you make instead of the pounds you drop. Acknowledge and appreciate each positive move and small accomplishment.
2. Seek support and inspiration
Taking accountability for your actions is crucial in achieving successful weight loss, but having a support system can make a difference. You do not have to face the challenges of weight loss alone. Reach out to family and friends for encouragement, especially during times of discouragement. Consider partnering with a friend who has similar goals to help each other stay motivated and stay on course.
3. Exercise regularly
To effectively lose weight, it is essential to burn more calories than you consume. While adjusting your diet is important, engaging in regular exercise can help you eliminate excess calories. Exercise not only contributes to weight loss but also offers a range of health benefits. Additionally, maintaining an active lifestyle can support you in keeping off the weight you have lost. If you are unable to schedule a formal workout on a specific day, think about creative ways to increase your physical activity levels throughout the day.
4. Diet
The most effective and sustainable method for weight loss is to derive pleasure from whole, unprocessed, and high-quality foods. Incorporating a variety of clean, unprocessed foods into your diet can greatly enhance the health of your gut. These positive effects will not only make you feel better physically and mentally but also help you stay on track to accomplish your weight loss goals. Limit carbs with less nutritional value, foods with added sugars, processed foods, fried foods, and high calorie drinks. Ensuring adequate hydration is essential, so be sure to drink plenty of water. Water aids in the removal of unwanted substances such as waste and toxins from the body, which can lead to excess weight. Additionally, staying hydrated can promote a feeling of fullness.
5. Stress management
Chronic stress can make it harder to lose weight by causing the body to release cortisol, a hormone that can increase appetite and cravings for sugary and fatty foods. Stress can also disrupt seep and trigger emotional eating. Stress management with relaxation techniques like meditation and exercise can help reduce stress.
6. Medications
There are many pharmacological approaches to weight loss depending on body mass index and comorbidities. The new class of drugs like semaglutides and other GLP-1 receptor agonists that were initially developed to treat diabetes have shown a profound impact in reducing weight sometimes between 15-20%. There are other medications that help support weight loss. It is important to see your doctor to see if the medications can be taken safely as there are some contraindications. The medications are to be used as an adjunct to healthy nutrition choices and exercise.
Weight loss is not an instantaneous process. Patience and consistency are important in the weight loss journey. Changing long established habits are challenging.
Practical tips to start weight loss
- Aim to drink at least 8 glasses of water
- Incorporate a 15minute walk into your day.
- Identify emotional triggers: write down times you reach out for food out of emotion
- Make a small dietary change: replace one processed snack with a piece of fruit or handful of nuts
- Practice consistency: Make a commitment to yourself to repeat one of the healthy actions you took today tomorrow.
- Establish a sleep routine.
- Eat mindfully and eliminate all distractions as you eat.
If you will like to find out more about holistic weight loss, please contact Ivana MD at 346-585-4077
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