you’re like many people, weight loss is always top of mind. Yet, attaining and maintaining a healthy weight is a goal that seems just out of reach for many. Whether you have a few pounds to lose or a more significant goal, try incorporating these expert tips from Garth Davis, MD, Medical Director of Mission Weight Management.
1. Make it a lifestyle change.
Making changes to your diet and prioritizing daily activity, quality sleep and stress-reduction are keys to long-term success.
2. Eat plant based.
“I believe strongly in a whole-food, plant-based diet,” said Dr. Davis. “That does not mean vegan; it means eating a diet rich in natural, unprocessed plant foods that dominate the plate. Americans are so worried about protein that we eat more protein than just about any country in the world, and yet we have the highest rates of obesity and heart disease and one of the shortest life expectancies.”
3. Get moving.
Exercise is crucial to a healthy lifestyle. “It keeps bones strong and prevents muscle loss — which maintains metabolism. Exercise helps prevent and alleviate many diseases of western civilization and has proven to be effective in weight maintenance,” said Dr. Davis. “Movement is key. I like to see people getting in 10,000 steps a day and 30 minutes of true exercise five days a week, with 2-3 of those days including resistance training.”
4. Reduce stress.
“You just cannot ignore the effects of stress and poor sleep,” said Dr. Davis. “Stress management and good sleep hygiene are essential to a healthy lifestyle.”
5. Consult an expert.
If your weight is becoming harder to control and is seriously increasing, consider visiting the Mission Weight Management clinic. “We are not a cosmetic center and not the place to come to lose 10 pounds before your sister’s wedding,” said Dr. Davis. “We are here for people who feel that their weight is rising to dangerous levels and threatening their health and well-being.”