By Amy Shideler, MS, RD –
Did the warm weather sneak up on you this year? If this caused you to panic about not being able to hide under bulky sweaters or even worse – wearing a bathing suit – don’t fret. If you want to lose weight by summer, it is possible! The weight loss process takes commitment and effort, but will have you ready to face summer with renewed confidence AND energy.
Not all diets or programs are created equal. If you want to lose weight the right way, try these simple tips below. If you get discouraged and need guidance and support, seek help from a medical professional.
Simple Tips to Lose Weight Keep track of what you’re eating.
The most important rule for anyone dieting is to write down everything you eat every day. Not only does this provide the accountability you need to stay on track, but also helps you to examine what you’re eating so that you can make adjustments to your plan. My favorite method is to use online websites or cell phone apps such as My Fitness Pal or Livestrong. Medi-Weightloss Clinics® now has an iPhone app that allows you to track your daily food intake, your weight loss progress, and allows you to search through hundreds of recipes. Not sure how many calories you should be eating in order to lose weight? Most dietitians and physicians recommend not going below 1200 calories per day unless being monitored in a medically-supervised weight loss program.
Drink 8-10 glasses of water per day.
Most people know that water plays an important role in our bodily functions, but did you know that it can also help with weight loss? Water helps your kidneys to remove toxins, which helps your liver to metabolize more fat. It also acts as a natural appetite suppressant. Next time you are craving sweets, try drinking a large glass of water and waiting 20 minutes. Not convinced? Give it a try!
Get plenty of protein.
Protein helps to build, repair, and maintain your body tissues. It is used last as a source of energy, and when eaten regularly throughout the day, helps to prevent the dips and spikes in blood glucose levels which tend to lead to cravings for unhealthy foods. A good rule of thumb while trying to lose weight and cutting down on carbohydrates is to eat 0.5 grams of protein per pound of body weight. This will help prevent lean muscle loss, which can be common when dieting. For example, someone who weighs 175 pounds should consume approximately 88 grams of protein per day. Try starting your day with a high protein breakfast such as eggs or a protein shake to help control your appetite the rest of the day.
Avoid simple and refined carbohydrates.
Simple “carbs” refer to sugary foods such as cookies, candy, ice cream and other sweets. Refined carbohydrates are what we see in most crackers, white breads, and pastas. Depending on your calorie needs, try limiting your starch servings to 3-5 per day while trying to lose weight and eat these in the form of whole grains. One starch serving is equal to about 80-100 calories. Some healthy favorites are Sara Lee’s Delightful 100% Whole Wheat (or Grain) bread, Flat-out Light flatbread, and 100% whole wheat pasta.
Increase your fruit and vegetable intake.
Veggies and fruits are packed with nutrients and filling fiber. They are digested more slowly and suppress your hunger by helping you to feel full for longer. Aim for 3 non-starchy vegetables plus 2 fruit servings per day. A vegetable serving is 1 cup of raw vegetables or 1/2 cup of cooked vegetables. A fruit serving is approximately 60 calories and equals a small apple, orange or peach, half of a banana, or 1/2 to 1 cup of berries.
Limit or avoid alcohol.
Alcohol not only adds calories, but can slow down your metabolism. If you’re serious about losing weight, put alcohol on the restricted list for now.
Not exercising currently? Don’t worry, you don’t have to go out and join a gym. Consistent activity will help you burn more calories, lose more quickly, and improve muscle tone. Walking or jogging is the least expensive and easiest form of exercise. Try using a pedometer and aim for 10,000 steps per day. The key is to increase your heart rate for at least 30 minutes several times per week. Add in a couple of sessions of resistance training, yoga, or pilates and you will be on your way to transforming your body for summer. If you need to, start slowly. Most importantly, choose activities that recharge you and don’t make it a chore. Walk your dog, listen to music or an audiobook, but whatever you do – make it enjoyable!
The Medi-Weightloss Clinics® Difference
Medi-Weightloss Clinics® is blazing a trail with their unique approach to weight loss. Through a medically-supervised program, Medi-Weightloss Clinics® combine FDA-approved appetite suppressants, dietary supplements, vitamin and mineral based injections, and vitamins with nutritionally guided meal planning and exercise counseling. At the core of the program is a diet comprised of lean protein, low carbohydrates, low fats, and low glycemic index fruits and vegetables. Medi-Weightloss Clinics® patients can lose up to 5 to 10 pounds the first week and up to 20 pounds the first month.†
Medi-Weightloss Clinics® Products
- Ready-to-drink Chocolate and Vanilla Shakes: Packed with 15g of protein, only 100 calories and 1 net carb. Great for an on-the-go snack or to drink just before a dinner party. This way you won’t show up overly hungry and can limit your portions.
- Protein Bars: Many flavors, delicious and only 100 calories, 10g of protein, and 5 net carbs. Keep in your car or purse for a snack or as an after dinner treat (in place of dessert).
- Medi-Bolic Melts: Dissolvable tablets with B vitamins and amino acids that help boost energy and curb appetite.
- Stay Slim: Aids in maintenance of weight loss goals by increasing metabolism, stabilizing blood sugar, and increasing energy.
- Fat Burner: Helps boost energy, accelerate metabolism, and suppress appetite.
Reach Your Goal Weight!
The Medi-Weightloss Clinics® program is not a quick fix. It is a lifestyle change. We have helped our patients lose more than 2.1 million pounds nationwide and over 13,000 pounds locally since September 2010. Our online resource center provides weight loss tools, recipes and fitness advice. Our Comprehensive Wellness Phase will help you maintain your weight loss. And our Signature Products are specially designed by doctors and dietitians to work within the three phases of the program.
Medi-Weightloss Clinics® can help you reach your goal weight and become the success story you’ve always wanted to tell. To find out more about our program, call 913-284-0459, or visit us online at www.mediweightlossclinics.com.