New Year’s Resolutions
By Courtney Caplin, DMD, MD
Cosmetic Surgery Columnist
Weight loss is one of the most commonly made New Year’s Resolutions every year. If losing weight this new year is one of your goals, here are some simple tips to help you along the way:
Chew your food and eat slowly. Be intentional about putting down your fork between bites.
In our culture of fast food and 30-minute lunch breaks, we often find ourselves shoveling food into our mouths as fast as possible. The problem in doing so is that we do not allow ourselves time to feel full and we end up consuming more calories. By eating more slowly, your body can have time to feel full.
Drink more water. Drink a full glass of water before every meal. Not only will this keep you well hydrated, but it will also help trick your stomach to feeling fuller.
Use smaller plates and forks. By using smaller plates, you can trick your mind into thinking you still have a full plate. But you have smaller portions.
Also, use a salad fork instead of a dinner fork. That way, when you eat you will take smaller bites at a time, not only slowing your eating down but tricking your head into thinking you are eating more.
Exercise. Weight loss is 80 percent diet and 20 percent exercise. That being said, exercise is still important and not just cardio. Although cardiovascular exercise is great to burn calories at the moment, working out with weights increases muscle and your lean body mass which will boost your metabolism to help you burn more calories at rest. Try weight lifting three times weekly and cardio of 30-60 minutes five times per week.
Find ways to keep yourself accountable. Work out with a friend and weigh yourself regularly. I recommend weighing yourself once a week at approximately the same time of day and keep track of your weight. Not only will you feel encouraged as you being to lose weight but knowing that you have to check in and step on the scale, may help you make better choices throughout the week.
Find rewards for yourself that are not food or bad for you. How often do we tell ourselves, “I’ve been good all week, so I deserve that piece of cake.” Instead, try picking out something good for you such as new work out clothing, athletic socks or sneakers to be your reward.
Moderation is key and make realistic goals, so you can keep them going. It may be true that you can lose 10 pounds in a week on a fad diet during which you starve yourself, but then you will gain it back the next week because the plan is not sustainable. Look at your diet and keep a journal for a week. If you need more insight, make simple, sustainable changes. If you drink soda, replace it with diet soda, or even better, water. Overall find ways to increase your protein and fiber and decrease your carbohydrates.
Caffeine can help. Moderation is still key but starting your day with a cup of coffee can help - as long as you do not add a lot of cream and sugar. Caffeine will boost your energy, revving up your metabolism and is also known to be an appetite suppressant.
Skinny shots. Skinny shots are available at Cosmetic Surgery Affiliates and are a mixture of natural vitamins and nutrients that are normally found in the body which help with metabolism and energy. They can be given weekly to make sure your normal levels and natural supply are topped off. You are welcome to find out more information by calling and speaking to our staff or scheduling a complimentary consultation at our office in Oklahoma City.
Additionally, some of the most common surgeries I perform at Cosmetic Surgery Affiliates, are skin tightening and body contouring after massive weight loss.
Although some of my patients have had bariatric surgery to help them reach their goals, many have lost their weight on their own through diet and exercise.
So, if weight loss is your goal, try applying one of these tips or tricks this week. Start your morning with a cup of black coffee, trade your lunchtime soda for water, take the stairs, and park on the far side of the parking lot.
And if all else fails, seek professional help. If you are severely overweight and have other medical conditions, bariatric surgery may be the best option for you. Bariatric surgery involves surgeries that are performed on the stomach or intestines to induce weight loss. Surgical weight loss does carry risks; however, can be life-saving for those in need.
Copyright The Gayly – January 18, 2019 @ 10 a.m. CST.