How to Lose Weight the Healthy Way

Expert Tips You Can Trust

Extreme diets might promise quick weight loss, but research shows that those results are often short-lived and can harm your health. Instead, stick with a plan that is going to help you have a healthy metabolism for the rest of your life. Here are some tips from Dr. Mary Klimek, a weightloss expert.

Why Extreme Diets Don’t Work

Fad diets and Photoshopped influencers can make rapid weight loss seem achievable, but quick fixes rarely lead to lasting results. If done incorrectly or without doctor supported supervision, some risks may include gallstones, dehydration, malnutrition, and life-threatening electrolyte imbalances. Rapid weight loss can also lead to weight regain, which puts stress on your body and can damage your organs.

The good news… there is a right way to lose weight. Here are some tips for a sustainable approach to weight loss. Here are some expert-backed tips to help you achieve and maintain a healthy weight.

1. Work with our Doctor to get your comprehensive metabolic and hormonal testing done to identify your metabolic roadblocks and reboot your metabolism.

2. Increase Your Fiber Intake

Only 5% of people consume enough dietary fiber, which aids digestion and helps you feel full longer. High-fiber foods like veggies, beans, seeds, and fruits can help you manage your weight by keeping you satiated with fewer calories. Aim for 25 grams of fiber daily for women and 38 grams for men, and increase your intake gradually to avoid bloating.

3. Start Weight Training and HIIT training

Building muscle boosts your metabolism and helps manage weight. Regular exercise, especially strength training, can improve your body composition by increasing muscle mass. Use weights, resistance bands, or body-weight exercises like yoga and Pilates to get started.

4.. Eat More Plants

Focus on adding nutritious foods rather than restricting your diet. Fruits and vegetables are low in calories and high in nutrients, helping you feel full while consuming fewer calories. Create healthier versions of your favorite dishes by incorporating more vegetables.

5. Build a Better Breakfast

A balanced breakfast with fiber, protein, and healthy fats can set the tone for your day. Skipping breakfast can lead to increased hunger later, making it harder to avoid overeating. Aim for 350-500 calories with a mix of lean protein, healthy fats, and fiber to keep you full and energized.

6.. Skip Sugary Beverages

Liquid calories from drinks like soda, juice, and sweetened coffee don’t fill you up as solid foods do and can lead to excessive calorie intake. Replace these with water, herbal teas, or black coffee to reduce calorie consumption and support weight loss.

7. Get Moving

Walking is a simple, effective way to support weight loss and improve overall health. Aim for 8,200-10,000 steps per day to reduce the risk of obesity and other health conditions. Even small increases in daily movement can make a significant difference.

8. Practice Mindful Eating

Pay attention to the taste, texture, and smell of your food to help control portions and avoid unnecessary snacking. Mindful eating encourages you to choose foods that satisfy you and recognize when you’re full, helping to prevent overeating.

9. Spice Up Your Meals

Spicy foods containing capsaicin, found in peppers, can slightly boost your metabolism and help you eat more slowly. This can aid in weight management by increasing calorie burn and enhancing feelings of fullness.

10. Prioritize Sleep

Getting less than seven hours of sleep per night can slow your metabolism and increase hunger hormones. Quality sleep is essential for weight loss and overall health, improving mood and energy levels. Aim to gradually increase your sleep time if you’re not getting enough.

11. Keep a Food Journal

Logging your food intake can help you stay accountable and identify areas for improvement. Use a calorie-counting app or a simple notebook to track your meals and snacks, making it easier to manage your diet and achieve your weight loss goals.

12. Don’t Skip Meals

Skipping meals can slow your metabolism and lead to overeating later. Aim to eat three meals and two snacks daily, spaced no more than three to four hours apart. This helps maintain your energy levels and prevents binge eating.

13.. Eat Mineral-Rich Foods

Potassium, magnesium, and calcium can help counteract the effects of sodium and reduce bloating. Include foods like leafy greens, bananas, tomatoes, and nuts in y
our diet to boost these essential minerals and support overall health.

14. Manage Stress

Stress can lead to weight gain by increasing cravings for high-calorie foods and interfering with hunger signals. Practice self-care activities to reduce stress and its impact on your eating habits. Techniques like meditation, exercise, and adequate sleep can help you manage stress effectively.

By following these expert-backed tips, you can achieve sustainable, healthy weight loss and an improved metabolism. Focus on nourishing your body, staying active, and maintaining a balanced lifestyle for long-term success.

If you’ve tried this approach but you’re stil struggling to lose weight or are experiencing weight loss resistance then it might be time to work with a healthcare professional, such as the doctors at Skinny Seattle. With a balanced diet, regular exercise, portion control, consistent sleep, stress management, and regular monitoring, and hormonal and metabolic balance you can take steps toward a healthier, happier life. Make sure to contact us to start your journey today, and embrace the opportunity to reclaim your health naturally.