FROM THE EXPERTS
practical weight loss tips for 2017
DENVER—The New Year is a great time for a healthy, new start. But putting too much pressure on yourself to lose weight might not be the best way to start things off. That’s according to the American Board of Obesity Medicine (ABOM), which certifies doctors in the field of obesity medicine.
Topping the list of this year’s weight loss tips is the suggestion to enjoy the New Year with family and friends and get your life in order – before pouring on the pressure to lose weight and get in shape. Here are ABOM’s 2017 practical weight loss tips:
- Make a Q2 Resolution
Consider pushing back your New Year’s resolution a few months. Many of us are already energized with the New Year, making healthy behavior changes more likely to happen naturally in Q1 (January, February and March). But for most, this energy dissipates by March or April, and many New Year’s resolutions are long gone. Consider rolling with your new-found, new-year energy now, enjoy the time with family and friends, get new projects underway or out of the way, and then make a “Q2 resolution” in April or May, when otherwise you’d be fading.
- Plan 30 Minutes of Activity Each Day
The rest of the day is all yours! Purposeful movement should be on your calendar each day. If you don’t move it, you lose it (muscle tone); exercise is vital for long-term weight management. If you can handle moderate to vigorous exercise, that’s even better! This is especially important when fighting the tendency to regain weight after significant weight loss.
- Get Seven to Eight Hours of Sleep Each Night
Going to bed and waking up at about the same time each day makes it easier to get your body into a sleep pattern. It also keeps stress hormones, such as cortisol, low and under control, and a good night’s sleep leaves you refreshed and ready for the next day.
- Eat Protein and Veggies First at Every Meal
Studies show that starting each meal this way makes you feel fuller, longer. And having healthy protein for breakfast – think eggs or egg whites, nuts, low-fat dairy products and soy products – will energize the body and reduce your appetite throughout the day. Don’t start meals with bread or other carbohydrates, which can act as empty calories that don’t fill you up. If you must have them, wait until the end of the meal.
- Aim for Daily Consistency
Many patients follow a weight-loss program quite well during the week, but struggle during unstructured time on the weekends. Strive for daily consistency, not necessarily perfection, as you move toward your goal.
If all else fails, see a board-certified Obesity Medicine doctor. A physician certified by the American Board of Obesity Medicine has undergone the training required to better care for patients struggling with weight and obesity issues. This designation represents the highest level of achievement in the field of obesity medicine, and it ensures they have the knowledge and skills needed to treat the most prevalent chronic disease in America today.
About the American Board of Obesity Medicine
The American Board of Obesity Medicine (ABOM) serves the public and the field of obesity medicine through the examination and certification of candidate physicians who seek recognition of their accomplishments and knowledge in obesity medicine. Physicians who complete the ABOM certification process are designated Diplomates of the American Board of Obesity Medicine. To find an ABOM-certified obesity medicine physician, search our Directory of Diplomates. For more information about how ABOM certification can benefit you or your practice, visit www.abom.org, call 303-770-9100 or connect with us on Facebook, Twitter or LinkedIn.
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