Weight Management Tips

Weight Management Tips

by Crystal (SU)

You’ve done it! You have worked hard by eating right and exercising. You have been mindful in your choices and are feeling better than you have in years. Now that you have achieved your goal, what are your plans to stay there? Here are some simple tips and guidelines to help you manage your weight.

Drink Plenty of Water

You should be drinking 6 to 8 glasses of water each day, especially before meals. Water keeps you hydrated and your system regular. It also helps you feel fuller and prevents you from overeating. Be wary that all liquids are good liquids. Diet soda contains chemicals and sodium; caffeine can actually dehydrate your body, while juices usually are extremely high in calories and carbohydrates. Instead, stick to room-temperature or cool water to flush and regulate your system. For flavor add a lemon or orange wedge, or cucumber slices.

Decrease Your Portion Size

Just because you’re eating healthier doesn’t mean you can eat the good stuff without limit.  Follow this standard for filling your plate. One-quarter of your plate should hold a palm-size portion of lean protein, one-quarter should be a fist-size portion of unrefined and unbleached grains, and the other half of your plate should be filled with various vegetables. You may have deprived yourself while dieting, but maintaining your weight requires consistency and focus. Try waiting about 20 minutes to give yourself time to digest. If you are still hungry, eat some salad, more vegetables, or a handful of fruit.

Eat Three Complete Meals A Day

Eating three meals a day plus snacks is essential to manage your weight, with breakfast being the most important to jump-start your metabolism and start your day off right. There is no reason why you shouldn’t have a cup of coffee for that extra boost. Within those daily meals, be sure to include five servings of fruits and vegetables. Veggies are a crucial source of vitamins, minerals, and fiber plus thy can be naturally low in calories and fat as well as a sweet treat when you need it. You can include these as snacks or incorporate them into your meals.

Increase Your Fiber Intake

When you get those high-carb craving, choose instead to boost your fiber intake by sticking to whole-grain, high-fiber slices of bread, cereals, pasta, and rice, as well as beans. Fiber helps you feel fuller, which will help you eat less. There are two types of fiber you should be eating:  soluble and insoluble. Soluble fiber helps to lower your cholesterol. Insoluble fibers can be found in whole-wheat products like bread, pasta, cereals, the skins of fruit and root vegetables, and fibrous vegetables such as broccoli, potatoes and green beans. You can increase your soluble fiber with oats, oat bran, barley, psyllium, legumes and beans, and most fruits and vegetables.

Take Pride in Your Accomplishment

You’ve set the bar and surpassed it. Good for you! Stick with it by exercising every day as best you can. If you can’t make it to the gym, take the stairs, park in the far lot, or take your dog on extra walks. Set a goal every few months, such as buying a new outfit or walking to your favorite coffee shop. Keep it social, mix it up, have fun. You deserve it!

Excess weight can affect your general health, your relationships and how you feel about yourself. Improve your wellbeing and lose those stubborn pounds with the experts and friendly staff at Physicians Weight Loss Centers. If you are looking to lose weight and want a supportive and experienced team by your side, our team of professionals will create a weight loss plan for your specific needs. Simply call 410-309-6570 to make an appointment today.