Losing weight, even in moderate amounts, can produce health benefits such as improved cholesterol and blood pressure.2023 may be the year you change your habits and become healthier Hmm. Here are four tips from a Baylor Registered Dietitian for losing and maintaining weight.
Avoid short-term weight loss plans
We live in a society that demands fast results, but maintaining a moderate calorie deficit, combined with exercise you enjoy, is the best way to lose weight. can be difficult and unsustainable. Instead of following a “fad” diet, try to eat a balanced diet consisting of lean, protein- and fiber-rich foods such as legumes, fruits, and vegetables. Start eating the colors of the rainbow. The more colorful your diet, the more vitamins and minerals you will have.
“A lot of people struggle to lose weight because they try to make too many extreme changes at once,” he says. Rachel Griesregistered dietitian weight loss and metabolic center at Baylor Medicine. “This is what the so-called yo-yo diet is all about. You may lose weight in the beginning, but the change isn’t feasible in the long run. To be successful, make small changes and build sustainable habits.” For example, choose healthy foods that you like and can prepare consistently.”
eat protein at every meal
include protein It takes longer to break down and process than carbohydrates and fats, so it’s one of the best ways to stay satisfied. Good for less protein.
“Start with lean protein and fill your plate with vegetables and fruits,” says Griehs. You can keep your calories low.”
plan ahead
Not having time to prepare meals is a big reason to grab unhealthy options or eat out. Another way is to plan ahead a few days in advance. Make a list of your favorite easy, quick and healthy recipes that you can easily prepare at home. Not only are these meals healthier, they also save you money compared to eating out.
“Maintaining a healthy lifestyle takes effort,” says Griehs. “You have to plan ahead so you can go grocery shopping and be ready before you get hungry. Reach for a bag of crisps or grab some fast food.”
Eat regularly or at regularly scheduled intervals
Skipping meals can make you feel hungry and overeat at other times of the day. According to research, eat breakfast regularly Part of a healthy lifestyle.
A nutritious breakfast may consist of protein and/or whole grains. Ideas for breakfast include two hard boiled eggs and a slice of whole grain toast, one serving of oatmeal and 1/2 cup of fruit. , 2 slices of whole grain toast and half an avocado, 1 serving of non-fat Greek yogurt and 1/2 cup of fruit and 2 tablespoons of granola or homemade high-protein food breakfast muffins.
Tiffany Hurston, Communications Associate, Michael E. DeBakey Surgery, Baylor College of Medicine
