Before after Through the loss of weight
Loosing weight is not a diet - it's a lifestyle change and Dr. Whirley-Diaz has great direction.
Indianapolis, Indiana (PRWEB) November 30, 2014
Start a New Year's resolution early and lose weight before the end of the year with these ten tips.
Why wait until the new year to start a New Year’s Resolution to lose weight? Dr. Jennifer Whirley-Diaz gives ten tips to weight loss.
- Eat smaller amounts of food more frequently. It is better to eat every 4 hours with small meals than to eat larger meals three times a day. The smaller amounts of food will help keep insulin and blood sugar levels more stable and help decrease hunger.
- Weigh in regularly, daily or at least weekly. Don’t let a weight change be a surprise. Don't become stressed about small fluctuations, but deal with significant changes immediately so they don't get out of hand.
- Find an exercise that is comfortable, challenging and fun. The goal should be to get three to three and a half hours of exercise at least three times a week with 80% cardio and 20% strengthening.
- Opt for a lower carbohydrate diet. Fruits and vegetables are healthy go-to complex carbohydrates, but do monitor the intake. Chips, crackers, pop corn, etc. are high carbohydrate snacks that don't provide significant nutritional advantages.
- Portion control is important. Make sure to determine the difference of being full and over full. Consider being over full as 100%, then stop eating once at 80% full. Also, read packages for portion size and stick to one serving. Never eat out of the box or package, there's no control of the portion.
- Be careful of the food preparation, control the ingredients and use spices to add flavor. Grill, bake, steam or broil. Look for healthy recipes.
- Always eat breakfast. Eat a high protein breakfast within two hours of waking up.
- Eat at home to have more control of the meals. It is easier to control portions and food prep style.
- Make sure to hydrate, at least 64 ounces a day.
- If you eat out, have a plan. Most restaurants will have their menu available on line and sometimes even have the calories of the meal options listed. Review the menu, research the calories and have a plan for the meal before arriving to the restaurant and stick to it. Split entrees and appetizers when at a restaurant. Share with a friend or take the other half home for an additional meal at a later time.
Losing weight is not the point of going on a diet. It is the mentality of making a lifestyle change. These changes can be small steps to make sure that they become part of the new lifestyle.
Medical Obesity Management of Indiana (MOMI) is a physician owned and operated program to help lose weight and learn how to maintain weight loss success. Our healthy lifestyle focus will result in numerous health improvements, including medical conditions such as diabetes, high blood pressure and elevated cholesterol. Look and feel better. We offer the most intensive and effective diet options tailored to food preferences, schedule, and nutritional needs. Patients are closely monitored by Dr. Whirley-Diaz, a Board-Certified Obesity Specialist. We will support and inspire as goals are met, and celebrate with the healthier, happier lasting skills to maintain the success. Our programs are designed for weight control success-even for those who have failed on other diets and are discouraged. MOMI will help achieve the desired outcomes-looking better, becoming healthier, and feeling better.
MOMI offers programs for whatever the weight loss needs may be, whether it is 10 or 100 pounds or more! We provide the education, direction, and support to make the weight loss experience a success and help develop sustainable eating and exercise styles for life. Join our professional and private practice where we specialize in the treatment and prevention of obesity.