Have your previous weight loss efforts failed? Are you about ready to give up on your goal of losing those last 5, 10, or 25 pounds? With all the conflicting (and confusing) information available on the “right way” to lose weight, sometimes the people who actually know what they’re talking about – doctors, nutritionists, personal trainers and others – get drowned out.
More Clarity, Less Confusion – Tips That Actually Work!
The internet is a big place – sometimes too big, when you’re trying to figure out the best weight loss approach for you. Medical weight loss programs are available (Banner Urgent Care offers one), and various support groups and meal plans exist, but if you want straight and sound advice from a professional perspective, listen to a nutritionist.
We asked our in-house licensed nutritionist for successful weight loss methods, and the results were surprisingly simple.
Proven Tips to Trim Your Waistline
Here are six habits and behaviors our nutritionist provided that will aid your weight loss effort, for tomorrow and years to come.
Don’t skip the protein. Of all the major macronutrients (a fancy way of saying fats, carbs or proteins) protein has the highest thermic effect. Unlike fats and carbs, which are processed relatively easily, protein makes your body work a little extra during the digestion process. Plus, protein encourages a feeling of satiety. Protein consumption is a great way to “trick” your hunger instinct; you’ll feel fuller for longer, because protein takes longer to move through your digestive system. In a 2012 study, researchers concluded that the key to protein’s aid in weight loss was energy balance. Unlike other macronutrients, protein is better suited to meet the energy demands of most dieters. Plus, a diet with sufficient or even slightly higher amounts of protein (even exceeding 100 grams per day) helps the so-called “low carb” dieters lose weight. The success of low carb diets can be “attributed to the relatively high-protein content per se and not to the relatively lower carbohydrate content.”
Drink water. You don’t necessarily have to aim for those eight 8-ounce glasses per day, but there is tremendous benefit to staying hydrated. Hunger pangs are often mistaken for thirst, and many people end up eating extra calories when a simple glass of water would substitute just as well. If you’re always on the go, take a bottle of water with you, since water is a better option than those calorie-laden sports drinks. Also make sure that your workout routine includes plenty of water, since you lose water via sweat and lack of water may cause your muscles to tense and cramp.
Eat resistant starches. This type of starch is not absorbed in the small intestines, and is regarded as a healthy fiber. What’s more, resistant starches feed the billion-fold bacteria that live in your gut. Feed your gut properly, and your body will repay you with anything from better sleep to a superior complexion (and, of course, will help contribute to weight loss).
Mind your fiber. Similar to the resistant starch trick above, it’s a good idea to pay attention to total fiber intake. Specifically, try the 10 to 1 rule. For every 10 grams of carbohydrates, ensure at least 1 gram comes in the form of fiber. By definition, this will limit your intake of those super sugary treats and other junk food, which have barely any traces of nutritious fiber.
Eat fruit, don’t drink it. Fruit juices may taste good, but they offer very little in the form of substantial nutritional value. Apple juice, orange juice, mango juice – whatever your juice weakness happens to be, satisfy the urge with a piece of real fruit. You’ll ingest less sugar while receiving all the other benefits of a semi-filling, fiber-rich snack.
Eat to live, don’t live to eat. In other words, get rid of those “mindless eating” situations. There are almost too many instances that fall under this category: watching TV, boredom, frustration, and too much free time are just some of the contributing factors for chomping on needless snacks. If constant snacking is part of your lifestyle, opt for healthier options. Veggies and fruit instead of chocolate and chips can get you going in the right direction.
Aside from the weight loss tips we just reviewed, it helps to have a dedicated plan in place. Banner Urgent Care has effective, proven medical weight loss programs in place to help you every step of the way. Plus, we just partnered with Chris and Heidi Powell, creators of the Powell Metabolic Program, with exclusive benefits just for Banner Urgent Care patients.
We’re not just your immediate medical care provider – we’re also your weight loss partner as well! We’re dedicated to helping you achieve peak physical fitness, whether it involves addressing an urgent medical need or planning the next phase of your weight loss goals. Stop by any of our walk-in healthcare clinics to learn more about how Banner Urgent Care can help to meet and exceed your fitness goals!
If you have any questions about our medical weight loss program and would like to speak with an Banner Urgent Care healthcare consultant, please call us at (480) 988-9108.