Weight loss success

Long-term lifestyle changes are key to losing weight and keeping it off.

Losing weight is rarely fast and easy. Real success means healthy, long-term lifestyle changes to diet and exercise habits.

Five tips that really work

Start easy. Set realistic, short-term weight goals, and work your way up to your long-term goals. For example, aim to lose (and keep off) just 3% to 5% of your body weight to start.

Track your eating habits. Use a food diary or tracking app to understand what you eat, how much and when. Knowing when you are more likely to overindulge enables you to break that habit faster.

Size matters. Cut back on your portions to reach a reasonable serving size. That’ll help you meet your daily caloric goal.

Choose smarter. Eat more fruits, vegetables, and whole grains. These can keep you feeling fuller longer.

Sit less, move more. Walk, dance or do any other form of exercise you like to get your heart pumping. Try to get at least 150 minutes of moderate activity each week.

Still struggling to lose weight?

Sometimes making these changes seems overwhelming or you may feel you are seeing little to no results regardless of the changes you make Try medical management with Faith Regional Physician Services Endocrinology. Ena Al Zaghal, MD, board-certified in obesity management, will help you determine the cause of your weight gain and create a custom plan that includes nutrition, exercise, behavioral changes and medication to help you achieve your wellness goals. Count on:

• Monthly one-on-one virtual or in-person consultations to celebrate successes, address challenges, discuss goals and make changes to your personalized plan.
• Recommendations on helpful tools, resources and apps to help manage and track your progress.
• Communication and coordination with your primary care provider or other specialists involved in your care.

Additional sources: Academy of Nutrition and Dietetics; American Heart Association