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Start Now on New Year Weight Loss Goals

Contributed by Angela Fitch, MD, Director, Metabolic Health & Weight Loss Program, Associate Professor of Medicine, University of Cincinnati College of Medicine

Ahh … the holidays are just around the corner.
Delicious, multiple course dinners and sweet treats will be invading homes and our waist lines. With the additional expected weight gain, comes the New Year’s resolution of weight loss. But why wait until January 1? Start now! Try incorporating these weight loss tips to help you achieve your weight management goals.

Make water your primary drink. I can’t stress this enough – water is vital to good health. It helps our bodies in several ways including detoxifying toxins, delivering nutrients and making us feel full. Put down the juice and soda and keep refilling your cup with water. If you have to start your day with coffee, that’s fine but limit your coffee intake.

Keep a food journal. Write down every single thing you eat and drink. Studies have found that people who keep food journals/diaries wind up eating about 15 percent less food than those who don’t. Food tracking apps are also good for keeping track of what you eat and drink. And in case you easily forget to write down or enter your food and drinks, set a reminder on your cell phone or post a reminder note on your desk and in your kitchen.

Reduce portion size. Whether you’re eating at home or a restaurant, immediately remove at least one-third of the food of your plate. Most of us eat more than our body really needs for one meal because it’s on our plate. Out of sight, out of mind!

Fill half your plate with vegetables:  Vegetables have fiber.  Fiber makes us feel full and also helps us to have a good gut bacteria profile/microbiome.  You are what you eat!

Eat slowly. It takes about 20 minutes for your brain to receive signals from your stomach that it’s full. If you eat slowly enough, your brain will catch up to tell you don’t need any more food. Try putting the utensils down between each bite and drink water frequently. Having a conversation while you eat also helps slow down eating.

Wear a pedometer and add more daily steps. Tracking your steps and adding more each day will make you more aware of your needed exercise and help you lose weight, often at a faster pace.

Weight loss can be very stressful but we want to relieve some of the stress by helping you achieve your goals through our medically-supervised program.

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