WEIGHT LOSS
Our weight loss program is designed to help you achieve and maintain a healthy weight.
Our comprehensive approach includes:
● Weight Loss Medications: Our team will work with you to determine the best medication option to support your weight loss journey.
● Diet and Exercise Guidance: Our nutritionists and fitness experts will provide personalized guidance on healthy eating and exercise habits to support your weight loss goals.
Physical activity is important if you are trying to lose weight or maintain a healthy weight. When losing weight, more physical activity, combined with calorie reduction can help you loose and maintain your ideal weight.
In our patient relationships, the therapeutic alliance supports change and addresses barriers to change.
● Heart Health: Regular physical activity strengthens your heart muscle, improves blood flow, and lowers your risk of heart disease, stroke, and high blood pressure.
● Stronger Bones and Muscles: Exercise builds muscle mass and increases bone density, reducing your risk for osteoporosis and injuries.
● Reduces Disease Risk: Exercise is a powerful tool in preventing and managing conditions like type 2 diabetes, metabolic syndrome, and certain types of cancer.
● Energy Boost: Increased cardiovascular fitness and muscle strength mean you have more stamina to do the things you enjoy.
● Mood Improvement: Exercise releases endorphins, which are natural mood boosters, helping to reduce feelings of stress, anxiety, and depression.
● Better Sleep: Regular exercise contributes to more restful and restorative sleep.
● Brain Health: Exercise improves cognitive function, memory, and helps protect against age-related cognitive decline.
● Self-Esteem Boost: Reaching fitness goals and experiencing positive physical changes can significantly enhance your self-confidence.
Remember: Even moderate amounts of exercise provide benefits. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.
Understanding Weight Loss
● Calories matter: At its core, weight loss happens when you consume fewer calories than you burn. This is called a calorie deficit.
● Small changes, big impact: You don't have to overhaul your life. Small, sustainable changes make a big difference over time.
● It's not just about the scale: Focus on healthy habits and how you feel, not just the number on the scale. Muscle weighs more than fat, so you might see body composition changes even if the scale doesn't move much.
● Hydrate: Water is essential for bodily functions and can aid in feeling full. Aim for 8 glasses a day.
● Portion control: Be mindful of how much you're eating. Use measuring cups or a food scale for accuracy.
● Find something you enjoy:
● Exercise shouldn't be a chore. Explore brisk walking, swimming, dancing – anything that gets you moving!
● Sleep: Lack of sleep can disrupt hormones that regulate hunger and metabolism. Aim for 7-8 hours of quality sleep.
● Manage stress: Stress can lead to unhealthy eating habits. Find stress-management techniques like yoga, meditation, or deep breathing.
● Avoid fad diets: They may provide short-term results, but they are often unsustainable and can be unhealthy.
● Be kind to yourself: Weight loss is a journey, not a race. Celebrate your victories and don't get discouraged by setbacks.
● Remember, sustainable weight loss takes time and effort, but the benefits to your health and well-being are worth it!
Exercise Benefits:
● Improving cardiovascular health
● Increasing strength and flexibility
● Enhancing mental health and mood
● Boosting energy levels
● Supporting weight management
● Reducing the risk of chronic diseases
Healthy eating: Focus on Whole Foods: Prioritize fruits, vegetables, whole grains, and lean proteins. These foods are nutrient-dense and keep you feeling full.
Limit Processed Foods: Processed foods are often high in calories, sugar, unhealthy fats, and sodium. Avoid these as much as possible.
Portion Control: Be mindful of how much you're eating, even with healthy foods.
Use measuring cups and spoons to track your portions.
Hydration is absolutely essential for our bodies to function optimally.
Here's why it's so important:
Bodily Functions
● Temperature Regulation: Water helps regulate body temperature through sweating. When you sweat, the evaporation of water from your skin cools you down.
● Nutrient Transport: Water is the primary component of blood, transporting nutrients and oxygen to your cells.
● Waste Removal: Water helps your kidneys flush out waste products, preventing buildup and potential health problems.
● Lubrication: Water lubricates your joints and organs, protecting them from friction and damage.
● Digestion: Water aids in the breakdown of food and helps prevent constipation.
Performance and Well-Being
● Cognition: Even mild dehydration can impair concentration, alertness, and short-term memory.
● Mood: Dehydration can lead to fatigue, irritability, and headaches.
● Physical Performance: Dehydration can decrease endurance, strength, and coordination during exercise.
● Skin Health: Proper hydration helps keep your skin looking plump and healthy.
How Much Water Do You Need?
While the classic "8 glasses a day" is a start, needs vary.
Listen to your body – thirst is a sign you're already getting dehydrated.
Additional factors influencing hydration needs include:
● Climate: You'll need more water in hot or humid climates.
● Physical Activity: You lose water through sweat during exercise.
● Health Conditions: Some illnesses like fever or diarrhea increase fluid loss.
Tips to Stay Hydrated
· Carry a Water Bottle: Keep a reusable bottle with you to sip throughout the day.
· Flavor Your Water: Add fruits, herbs, or cucumber slices for a refreshing boost.
· Eat Hydrating Foods: Fruits and vegetables like watermelon, cucumbers, and spinach have high water content.
· Choose Water-Based Beverages: Tea, coffee (in moderation), and low-sugar sports drinks can contribute to your fluid intake.
Signs of Dehydration
● Thirst
● Dry mouth
● Dark yellow urine
● Fatigue
● Dizziness
● Headaches
If you experience severe dehydration, seek medical attention.
Important Note: It is possible to drink too much water, although rare.
Consult a doctor if you have concerns about your water intake.
WEIGHT LOSS MEDICATIONS
Not a Magic Solution: Weight loss medications are meant to be used in conjunction with a healthy diet and regular exercise. They are not a standalone solution and won't work miracles without effort on your part.
● Professional Guidance: Before starting any weight loss medication, it's essential to talk to your doctor. They can assess your suitability, discuss potential side effects, and help you develop a safe and effective weight loss plan.
● Prescription vs. OTC: Some weight loss medications are available over-the-counter (OTC), while others require a doctor's prescription. Prescription options tend to be stronger but might carry more risks.
Types of Weight Loss Medications
● Appetite suppressants: These medications help you feel less hungry, making it easier to stick to a calorie-controlled diet (e.g., Phentermine).
● Fat absorption blockers: These medications prevent your body from absorbing some of the fat you eat (e.g., Orlistat).
● Combination medications: Some drugs combine different mechanisms to aid weight loss (e.g., Contrave, which combines naltrexone and bupropion).
● GLP-1 Receptor Agonists: Medications in this class mimic a natural hormone that helps regulate appetite and blood sugar levels. These are often injectable medications (e.g., Liraglutide, Semaglutide).
Potential Side Effects:
Weight loss medications can have side effects that vary depending on the specific medication. Some common ones include:
● Digestive issues (nausea, diarrhea, constipation)
● Headaches
● Dry mouth
● Increased heart rate
● Sleep disturbances
Important Note: This is not an exhaustive list of medications or side effects. It's CRUCIAL to have a detailed discussion with your doctor to determine the best course of action.
Here's a breakdown of how to approach finding a healthy and realistic goal weight:
1. More Than Just a Number:
● Focus on Health: A healthy weight is more important than any specific number on the scale. Consider factors like your overall health, energy levels, and how your body feels.
● The BMI Limitation: While the Body Mass Index (BMI) can be a starting point, it doesn't account for individual body composition (muscle weighs more than fat).
2. Methods to Help You Decide:
● Ideal Body Weight (IBW) Calculators: These online tools use formulas based on your height, gender, and sometimes frame size. A good starting point for a range but not a definitive answer.
● Body Fat Percentage: A more accurate measure than just weight alone. Gyms, trainers, and some doctors can measure this for you.
It gives you a better idea of healthy ranges of fat vs. muscle mass for your body type.
● Visual Cues and Feel: How do your clothes fit? How do you feel in your own body? Sometimes physical comfort and how you perceive yourself are more important than the exact number on a scale.
3. The Importance of a Doctor/Professional:
● Underlying Health Conditions: A doctor can assess if any health conditions (thyroid, etc.) might affect your weight and what a healthy goal would be.
● Nutritionist: A registered dietitian or nutritionist can help you create a realistic eating plan in line with a weight goal and your individual needs.
● Mental Health Support: If your relationship with food and weight is complex, consider incorporating therapy to address underlying emotional patterns for a sustainable and healthy approach.
4. Things to Keep in Mind:
● Sustainability: Drastic changes are hard to maintain. Small, consistent steps towards health are more likely to lead to lasting changes.
● Individuality: Everyone has a different healthy weight range. Listen to your body's cues and adjust your goal as needed.
● The Journey Matters: Celebrate non-scale victories like increased energy, improved fitness, and better sleep. These are all hallmarks of a healthier you, regardless of the number on the scale.