List: Four tips to make weight loss easier.


Four key tips to make weight loss easier.

Weight loss

Weight loss

Weight loss is a simple concept, but we often make it harder than it needs to be.  The key is avoiding excess calories while maintaining a lower level of hunger and a higher level of satiety.  Being satisfied with the food you have eaten when you are depriving yourself of the diet for which you have become accustomed.  If you struggle to maintain a high level of willpower, you will succumb to hunger and give up your weight loss plans.  The following tips will help you lower your appetite and lose weight.  

The six tips to assist with weight loss and increase satiety:

  1. Eat whole foods:  Build a diet that is full consists of lean meats, non-starchy vegetables, fruit, and unprocessed grains.  Limiting you processed fats and carbohydrates will keep you full longer through a high fiber intake and give you the nutrition you need to function efficiently.  
  2. Exercise three times a week:  I recommend that you exercise 3 times a week with an empty stomach.  You do not need to exercise to lose weight but it does help build satiety and prevent overeating, and it will prevent your metabolism from slowing down.  I especially recommend adding both cardio and resistance training.   Regular resistance training increases muscle and results in a higher metabolism. 
  3. Concentrate on being healthy: Don’t focus on your weight.  It is better to just focus on healthy portion sizes and adding exercise.  If you focus on healthy choices, your waistline will address itself.  Bonus: Waistline is a great measure of body fat.   
  4. Find life balance: If you focus on building balanced with a mixture of work, family, and your time, your mind and body will be less stressed.  Stress hormones such as cortisol promote the storage of fat and raise your risk of heart disease and diabetes type 2.   If you better manage your stress, you will be more likely to reach that goal weight.

The bottom line: Weight loss is a simple concept, and the key is avoiding excess calories while maintaining a lower level of hunger.  Building healthy habits will make weight loss easier while helping you keep it off.  Weight regain is usually due to return to the old bad habits.  You need to decide that you are ready for a change. 

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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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