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Safe and Effective Weight Loss

Updated: Jan 25, 2019

Losing weight is one of the most important and common goals for adults across the country. Managing our weight keeps your heart, blood vessels, and joints healthy. It also improves your appearance and self-esteem. A landmark study in 2002 showed that losing just 5%-7% of body weight prevented diabetes in high-risk individuals. But as anyone who has tried to shed some pounds knows, it’s much easier said than done.

Nutrition: With the countless workout programs, fitness trainers, diet plans, and “magic” supplements - getting the weight off can be confusing and sometimes pose real health risks. Avoid diet plans that advocate nutritional extremes like the all-protein, all-fat, and no-carb methods. Our bodies operate at their best when we give them the proper balance of nutrients from a variety of food sources. The healthiest and most sustainable weight loss method involves keeping track of the calories you consume, the calories you burn with exercise, and the impact of each of these factors on your weight.

Shoot for 1-2 pounds per week: This won’t result in the extreme and fast transformation you may be hoping for, but it is an easier and more sustainable method to healthy weight loss. Plus your body won’t experience that crash diet shock of too few nutrients and calories. Remember, slow and steady wins the race! And once you meet your goal, you’ll be far less likely to revert to the old ways that made you want to lose the weight in the first place.

3. How to make this work for you: There are several ways that this simple approach to weight loss can be tailored to your lifestyle.

You may want to eat fewer calories throughout the day or integrating some form of exercise into your daily routine to offset your calorie intake.

Be aware that extended sessions of cardio exercise may actually lower your metabolic rate and you may find that you hit a plateau after losing just 5-10 lbs. This is because your body is designed to adapt to changing conditions in order to sustain itself.

Weight-bearing exercise will keep your metabolism high and promote fat burning and weight loss over a longer term.

Use a calorie tracker app on your phone like MyFitnessPal or Lose It!- Calorie Counter

Breaking your large weight loss goal down into smaller, more manageable steps will make this journey seem less daunting and give you lots of tiny “wins” along the way! Remember, a combination of eating less and exercising more is the best way to hit your goals while developing healthy new habits along the way. Read package labels to familiarize yourself with the calorie content of your foods and keep pushing forward. You can do this, and we’re here to help!

Have questions about how to successfully manage your diabetes or set realistic resolutions? Schedule a 15 min call with Kent, our diabetes educator and pharmacist. He can help you learn how to get healthy this year.

Schedule a call with Kent.

Diabetes Supplies and Support for Successful Diabetes Management

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