One in three adults in the United States is overweight. Carrying extra weight isn’t just uncomfortable; it can lead to many health problems, including type 2 diabetes, cardiovascular disease, bone and joint issues, and even cancer. Losing excess weight may be one of the most effective things you ever do to improve your health, and your Bellevue, Washington, dietician can help.
Finding the correct weight-loss diet pattern can be difficult. Bad habits are hard to break, especially when food rewards are a primary driver. However, with the proper perspective and approach, you can adjust your diet and lifestyle to make a noticeable difference.
Losing weight isn’t all about giving up the things you love most. Instead, it’s about thinking about food differently and identifying when our natural impulses change our behavior. This is where diet counseling in Bellevue, Washington, can help.
Seeing your body transform into a sleeker, trimmer self is inspiring. It’s essential to recognize that inspiration and utilize it to your advantage when you hit a weight-loss plateau. Here are some tips to start your weight loss journey.
- Enjoy three balanced meals – about half the meal should consist of vegetables and some fruit, a quarter of lean protein, and a quarter of grains, preferably whole grains. Balanced meals help us stay full longer!
- Control portions – food marketing, restaurants, and the producers of food products drastically influence our perception of portion size. It takes time to learn the appropriate amount of food for your ideal weight, especially since the size or volume of food doesn’t always match the calorie content.
- Plan and prepare in advance – hunger compels us to overeat, especially alongside blood glucose problems. Preparing healthy meals in advance will ensure you always have a nutritious meal ready. It eliminates the decision-making process driven by hunger and focuses on what our body needs..
- Drink plenty of water – dehydration can often be confused with hunger. Sometimes, all we need is water when we reach for the snacks. When you’re hungry, try drinking a glass of water and waiting 10-15 minutes before choosing what to eat.
- Snack wisely – if you cleverly stock your pantry with single-serving snacks that fit your weight-loss plan, you will minimize the difficult choices you have to make. Utilize snacks for energy and avoid using snacks for pleasure and reward.
- Drink less alcohol – alcohol is surprisingly high in calories, as are most liqueurs and mixers. One drink can quickly provide 1/4th of the calories set aside for your meal. Additionally, many people will make decisions that don’t support their weight-loss goals after drinking.
- Exercise for 150 minutes each week – physical activity triggers systemic health benefits and helps people lose weight faster. Cardio mainly helps us burn calories while active, but building muscle mass uniquely boosts your metabolism, helping you burn more calories at rest.
It’s never too late to benefit from weight loss, but the sooner you begin, the better. Even if you’re just a little overweight, it is worth putting in the effort to lose the extra body fat. Your Bellevue, Washington, dietitian can help you understand the role of food, physical activity, sleep, and stress in weight management.