A Weight Loss Blueprint

A  healthy body weight is essential to maintaining wellbeing. Obesity, specifically excessive fat is linked to several health conditions— including breast cancer, polycystic ovarian syndrome, cardiovascular disease, and diabetes^1-4. Small habits can lead to significant reduction in weight. Below we incorporated a few tips to make your dreams of losing weight become your reality!¹

The Main Differences

• Tip 1: Hold off on beverages high in sugar A big source of added sugar in the American diet is sugary beverages. Limit the amount of sugar in your morning coffees, and consider water, unsweetened tea. If your body is craving some flavor, try adding slices of lemon, lime, or other fresh fruits.
  
• Tip 2. Limit alcohol consumption Alcohol is another beverage that can be high in calories. Drinking in moderation and avoiding daily consumption can help reduce the amount of excess calories. 
  
• Tip 3: Enjoy your favorite foods in moderation. Depriving yourself of your favorite foods can cause more harm than good. Eating correct portion sizes and incorporating whole foods like fruits and vegetables can help you achieve a more balanced diet. Try to use smaller plates to help with portion size. The foods you eat do not have to be “boring”- remember, the best diet is one that you can stick to!
  
• Tip 4. Increase your fiber intake. Foods high in fiber can promote feelings of fullness which decreases the likelihood of binge eating. Try to incorporate foods such as spinach and kale into your diet.
  
• Tip 5: Sleep. This is an overlooked factor in terms of weight regulation. Lack of sleep can cause dysregulation of your metabolism and hormones that regulate hunger. increasing the risk of weight gain. It is important to try and get at least 7 hours of sleep. Practicing good sleep hygiene (ex: limiting screen time before bed) is also important to ensure good quality of sleep.
  
• Tip 6. Keep moving. The benefits of exercise are too important to go unrecognized. Staying active can boost your metabolism and help you shed calories among other benefits such as mood regulation. You do not need a gym membership to stay active. Take walks in your neighborhood, take the stairs at your job, or put on a youtube video for guided beginner friendly workouts, or just simply put on your favorite song and dance. Find an activity that makes you feel good!

If you have not been convinced as yet, the good news is that losing weight is not impossible! At Trust Women’s Healthcare, we offer medically-managed weight loss services that can include medication, nutritional and physical activity counseling, and behavioral support to help you achieve the tips mentioned above. If you are ready to transform your health, schedule an appointment with us!

1.  Obesity and African Americans | Office of Minority Health. Accessed November 3, 2023. https://minorityhealth.hhs.gov/obesity-and-african-americans
2. Barnes AS. The epidemic of obesity and diabetes: trends and treatments. Tex Heart Inst J. 2011;38(2):142-144.
3. Obesity and Cancer | CDC. Published August 14, 2023. Accessed November 13, 2023. https://www.cdc.gov/cancer/obesity/index.htm
4. Sarwer DB, Polonsky HM. The Psychosocial Burden of Obesity. Endocrinol Metab Clin North Am. 2016;45(3):677-688. doi:10.1016/j.ecl.2016.04.016