Tips to help lose weight
Are you ready to start your lifestyle journey to a healthier weight? Achieving or maintaining a healthy weight can optimize your overall health. Jen Stein, MS, RDN, CDCES, Registered Dietitian at Cooperman Barnabas Medical Center (CBMC), shares the following tips to help you get started.
Start with a lifetime health plan. Focus on the big picture of overall good health, not just short-term weight loss.
Set realistic goals. Goals are achieved when you make changes step by step. For example, instead of focusing on bringing lunch to work every day, try packing it 2-3 times a week. Track your progress with food and activity apps like “My Fitness Pal” or “Noom.”
Remove the energy zappers. Avoid sodas, sugary coffee, and energy drinks, as they will leave you buzzing for about an hour, but will likely cause a crash. Quench your thirst with water, low-calorie flavored water, or seltzer water.
Snacks are a bridge not a meal. Snacks should contain protein and fiber-rich carbs to provide long-lasting energy and fill the gap with your next meal. Keep in mind that snacks don’t have to fill you up, so grab an apple, a handful of nuts, carrots, string cheese or Greek yogurt, and berries.
Know when you’ve had enough. Being aware of your wholeness is a powerful tool. The “Ate” diary app is an intuitive mindful eating app that helps you discover the “why” of how food makes you feel and what works best for you.
Find ways to be active throughout the day. Each week, aim for 2 hours and 30 minutes of moderate-intensity aerobic activity such as walking. You can divide the activity time according to what works best for you and your schedule. Maybe take a longer walk on the weekends and shorter periods of activity during the week.
At Cooperman Barnabas Medical Center, instead of focusing on short-term goals like reducing your waist size, we focus on long-term benefits like reducing your risk of diabetes, apnea sleep and hypertension. The CBMC Weight Loss and Bariatric Surgery Program is a comprehensive metabolic and bariatric surgery accreditation and quality improvement center with adolescent qualifications. As one of the few independent establishments in the United States to have this prestigious designation, we can help you achieve your weight loss goals. The program is led by accomplished laparoscopic bariatric surgeons who are respected members of the American Society for Metabolic Bariatric Surgery. For more information, please contact Jen Stein at 973-322-9845 or I[email protected] or register online for an upcoming information session.
Adapted from the staff of the Academy of Nutrition and Dietetics Registered Dietitians Nutritionists.