Even with exercise and diet, losing weight can be a challenge. The reasons for this include eating too many calories, not exercising enough, or simply having a slow metabolism. At West Medical, we encourage our patients to stay consistent with their weight loss plan. Although the pounds may not come off as fast as you’d like, they will eventually melt away if you stay on course. Below is a list of 10 easy weight loss tips that will help before, or after bariatric surgery.
10. Look at Exercise Differently
When it comes to weight loss, exercise is often thought of as a chore. Truth is, exercise should be fun! When you think of going to the gym or working out at home, the thought should make you smile. Look into different types of exercise to see which one you like the most. The more fun you have working out, the more calories you will burn.
9. Cut Back the Salt
Salt increases water weight and also causes bloating for some people. This shows up on the scale, which isn’t a good thing. Make sure to drink water and monitor sodium in every meal.
8. Eat Slowly
It takes your brain 20 minutes to realize your body is full. So, eat slowly and even consider pausing for five minutes when you’re halfway through a meal. You may find that you’ll eat less food.
7. Replace Carbs with Protein
Carbohydrates can make weight loss more difficult, which is why we suggest replacing them with proteins. This is especially smart to do at night when your body is about to rest for hours while you sleep. For example, instead of eating mashed potatoes and chicken for dinner, try having chicken with grilled vegetables and high-protein beans.
6. Never Skip A Meal
Skipping a meal often makes you even hungrier. Plus, there’s a chance you’ll eat more when the time comes to enjoy a meal. Make sure you aren’t skipping meals when you’re trying to lose weight.
5. Go on More Walks
A 30-minute walk several times a week can help you lose weight. Purchase a pedometer to track your daily footsteps. Most Americans average 3,000-4,000 steps a day. If you can find a way to triple that amount, the pounds will come off faster.
4. Get 7-8 Hours of Sleep A Night
Feeling sluggish and tired often decreases the chances of someone going to the gym. When you are planning to go to the gym, make sure you are getting 7-8 hours of sleep the previous evening. When you feel energized, you will work out harder and burn more calories.
3. Minimize Stress
Many people eat food when they are stressed. When you’re trying to lose weight, every calorie counts. If you’re feeling stressed and get the urge to eat a gallon of ice cream, resist the temptation. Instead, go for a walk or eat a piece of fruit with non-fat yogurt.
2. Drink A Glass of Water When You Feel Hungry
Drinking water while you’re trying to lose weight is a smart idea. There are beverages that contain high levels of sugar and sodium, which often tricks our body into retaining water. During the times you feel hungry, take your mind away from those food thoughts by drinking a glass of water.
1. Eat Smaller Meals
According to WebMD, eating 6 meals a day can help with weight loss. However, it is important to sustain a low calorie diet. Eating 6 meals that exceeds the calories necessary for you to lose weight will not help to see the pounds disappear. So, always make sure to eat smaller meals that are lean and low in calories.
West Medical offers numerous weight loss surgery procedures. Our board-certified surgeons have performed thousands of successful surgeries. Call us at (855) 690-0565 to set up a consultation.