Healthy Weight Loss Tips — "Dos and Don'ts"
Everyone’s body is different, which makes every weight loss journey different. Despite all the fad diet claims and programs available, no one-size-fits-all program for weight loss exists. However, there are some general guidelines that everyone should follow for weight loss and weight management.
The following are some “DOs and DON’Ts” to aid in weight loss:
DO: Keep it simple
Although no diet is perfect for everyone, and no diet is proven to cure inflammatory conditions, such as arthritis and chronic pain, individuals can choose foods that will help make these conditions more manageable. Choose foods that are as close to their natural state as possible (e.g. organic) and are not highly processed.
DO: Create goals
Having something to strive for is key for weight loss success. Instead of just having one goal, a person should create both short-term and long-term goals. For example, a short-term goal could be to eat a piece of fruit every day instead of sweets or junk food. A long-term goal could be to lose 10 pounds in 2 months.
DO: Drink water
Filling the body with water before a meal decreases the amount of calories consumed. Research shows that drinking water also increases the level of calorie burn in the body. Increasing water intake and drinking a minimum of 64 ounces daily decreases appetite and increases metabolism.
DO: Create a healthy nutrition plan
A healthy diet is key to weight loss. Avoid processed foods, fast foods and foods high in sugar. Opt for natural foods such as fruits, veggies, spices and lean meats as alternatives. Healthier foods are nutrient dense, meaning they have more nutrients per serving than processed and junk foods. They also have a lower calorie content. In addition to weight loss, a healthy diet can help strengthen the body, allowing it to repair itself and reduce chronic pain.
DON’T: Overlook sugar
When most people think of sugar, they think of ice cream, cookies, cakes and other standard dessert food. However, sugar is also in many salad dressings, yogurts, and sauces.
DO: Change the mindset
The key to weight loss for any reason is to change one’s mindset. It is not a “diet” because those are only temporary. One should consider it a lifestyle change.
DON’T: Deprive oneself of indulgences
Do not completely deprive oneself of indulgences. Deprivation can eventually lead to cravings which will stunt weight loss goals more than indulging once in a while. Practicing moderation allows an individual to enjoy a wide variety of foods.
DO: Celebrate progress
Weight loss and reducing chronic pain can be a slow process, but it is attainable. A great way to stay motivated and continue on a successful weight loss journey is to celebrate small milestones along the way. Going to see a movie, buying a new outfit, or enjoying a serving of a favorite dessert or cheat meal are good examples of rewards. These small rewards can boost a person’s spirits providing motivation to stick to their weight loss plan.
Chronic pain affects millions of people daily. By eating a healthy diet and managing weight, a person is one step closer to reducing their chronic pain.