Losing Weight the Right Way

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losing weight the right way, Losing Weight the Right Way, Dr. Nicolle

Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about losing weight the right way. Needing to lose weight is not something to be ashamed of. The bottom line is if you want to lose weight to become healthy, then you have to lose weight. It does not make you self-centered. By recognizing and acknowledging how much better your body will feel and function at a different weight, you are giving a gift to yourself, your body, and your loved ones.

 

How You Shed off Unwanted Fat; the Most Important Thing

Weight loss can seem complicated and emotional. There are a plethora of fitness and diet programs that manipulate the conversation around weight loss for their own financial benefit. The outlandish promises, the ubiquitous before and after pictures, and the undercurrent of limitations and body scrutiny are just a few of the themes we often connect with weight loss. Weight loss for health should not be this way, and reaching the right body weight for you should actually be an enjoyable, positive process.

 

The secret is to begin with some simple changes to the way you think of weight loss, your lifestyle, and your food in general. Here are three mindset changes that can help improve not just the weight loss process, but your perspective on becoming a healthier you, emotionally, physically and mentally.

losing weight the right way, Losing Weight the Right Way, Dr. Nicolle

Enjoy Your Weight Loss Journey

Do not rush sightlessly to reach the finish line that leads you to your ideal weight. Use this time as an opportunity to make discoveries about yourself. You may start to like new foods and try out new exercises or activities that will make your body and your mind feel great. Enjoy the new habits you form that will add interest and joy to your everyday life.

 

Keep It Super Simple

It can feel overwhelming to make new changes to your lifestyle. Begin slowly and gradually, and then keeping it simple. For instance, you could begin by adding one new healthy food to each meal and take a ten-minute walk every other day. Start small, because small things often end up making a huge difference and pave the way for more changes and adjustments to come.

 

Shower Yourself with Care and Love Everyday

Loving yourself is what will empower you to start embracing life, ditch the negative habits, and make positive changes that will benefit you and your environment. If you don’t feel confident that you deserve the body and the life you want, you will not be able to achieve either one. Appreciation and self-love are critical first steps in losing weight and staying healthy. Love and respect yourself first; the rest will come!

I would love to give you a free resource sheet to support your healthy weight loss journey. Click the button below to receive your gift.

 

losing weight the right way, Losing Weight the Right Way, Dr. Nicolle

 

I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.

 

I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.

 

Weight Monitoring

Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).

 

Physical Activity

Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.

 

I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.

 

Yoga

Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.

 

Resistance Training

Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.

 

Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.

 

Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

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Losing Weight the Right Way

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