Healthy weight loss in Dallas-Fort Worth; How to Lose Weight Naturally and Safely - Blog

Healthy weight loss in Dallas-Fort Worth; How to Lose Weight Naturally and Safely

Dr. Divya Javvaji, MD
Prime MD Plus

Weight gain and obesity have reached epidemic levels in our society.

According to the Centers for Disease Control (CDC) figures, almost 69% of Americans are overweight or obese.

So, if you are trying to lose some weight, you have got company!

When it comes to losing weight, there is a ton of help out there.

The internet is full of 'tips,' 'tricks,' and 'hacks' to lose weight. Crazy diets, 'super supplements,' exercise routines, there are so many options to try.

Although having choices is good, too many options can be confusing and overwhelming.

Here are some simple, actionable steps that will help you lose that extra poundage quickly and safely.

1. Set a goal

Establishing a weight loss goal is vital for successful weight loss.

Many people start their weight loss journey with enthusiasm but can't keep the motivation going. This makes weight management difficult.

Weight loss is like a marathon and not a sprint. Planning and setting up a strategy keeps you motivated and on track.

That said, don't set unrealistic goals. The trick is to set goals that are easy to meet during the initial period. That way, you are sure to meet them. It instills enthusiasm and motivation to meet the more difficult goals.

You should take before pictures. These will serve you as a reminder of what you were—looking at your old pictures before your weight loss journey is the best motivator.

When you start comparing them with your 'after' photos, you will get a new spring in your step!

It will help you stay focused and maintain the effort.

2. Keep a food journal

This is a simple trick that can make a big difference in your weight loss journey. When you keep a food journal you may discover that you have bad eating habits or are just eating too much.

When you log your meals in your journal, you see the calories adding up! It is a great motivator to keep you going.

There are several tools that you can use to log your meals. There are a ton of smartphone apps and online resources.

3. Eat healthy

It is easier said than done, but eating healthy is the cornerstone of weight loss.

If your diet is not right, you will not lose weight, no matter what you do. Many people think that if they starve themselves, they will be able to lose weight.

Unfortunately, this is a horrible idea.

Starving your body to lose weight is not only unnatural but also incredibly unhealthy. If you starve for long periods, your metabolism is thrown out of whack, and you tend to put on more weight when you start regularly eating again.

Here are a few tips for maintaining a healthy diet to help you lose weight safely and fast.

Eat breakfast

Breakfast indeed is the most important meal of the day. A good breakfast helps you to jump-start your metabolism.

However, what you eat during breakfast is crucial. Avoid eating sugary cereals or muffins for breakfast.

Try to include whole grains such as oats, quinoa, and flaxseed. These foods have complex carbohydrates that will keep you full for a longer time.

Make sure that your breakfast contains some protein as well.

Adding some Greek yogurt is an excellent way to add protein to your breakfast.

Avoid too many carbohydrates

If you want to lose weight, you must cut back on carbs. Simple carbohydrates such as sugars and refined starches stimulate fat accumulation.

Most simple carbohydrates such as potatoes, flour, and sugar can stimulate insulin release in the blood.

The spike in insulin levels slows the metabolism down, changing the mode of your body from fat burning to fat accumulating.

Try adding complex carbohydrates instead, such as whole grains. As a rule of thumb, calories from carbs should constitute about 45% of the total caloric intake.

Add protein, healthy fat, and fresh veggies to your diet

Lean meat, healthy fat

Adding protein to your meals can help you cut down on carbs in your diet.

Proteins keep you full for a longer time and can help reduce the desire to binge eat as well. Try to include healthy proteins in your diet.

Avoid processed food and red meat. White meat, fish, and egg whites are excellent sources of healthy protein that you can add to your diet.

A balanced diet should have about 30% of the calories coming from protein.

Contrary to the popular notion, fats are not bad for you. Some fat is essential to help you lose weight.

Adding enough fat to supply 20% of your daily caloric intake is healthy and efficient in helping you lose weight.

The kind of fat that you eat is also important. Unsaturated fats are more nutritious compared to saturated fats.

Some of the best fat sources include:

  • Olive Oil
  • Coconut Oil
  • Avocado oil
  • Flaxseed oil

Avoid eating saturated fats such as lard and other animal fats.

Eat plenty of veggies. Vegetables have a lot of crucial vitamins and minerals that are needed for your body. They also have fiber that keeps your bowels clean.

Fresh vegetables such as broccoli, spinach, and kale are rich in antioxidants as well.

4. Avoid excessive use of salt

We eat far too much salt than our body needs. Eating excess salt can cause water retention in the body.

The kidneys cannot throw the excess sodium out, and to compensate, your body starts to accumulate water.

Water retention can cause many problems, including hypertension.

Avoid over-seasoning your food. Add natural spices and herbs instead of salt to boost the natural flavor of your meals.

Grilling and roasting help enhance the natural flavor of the food, thereby eliminating the need to use excess salt.

5. Exercise

Exercising regularly goes a long way in your weight loss journey. Regular exercise helps your body to shift into a fat-burning mode.

However, it is crucial to remember that regularity is essential when it comes to weight loss.

Make sure that you are exercising at least 4-5 times a week. Many people make the mistake of sticking to just cardio workouts.

Although cardio is great, weight training is the best option if you want to lose weight fast. Hit the gym at least four times a week and do some lifting.

Many studies have shown that lifting weight can help you gain muscle mass while losing fat at the same time.

If you cannot work out, consider the new Emsculpt NEO platform, which can help you burn fat, build muscle, and improve your core quickly without surgery or medication and with no downtime.

6. Eliminate junk food

Junk food

You can’t lose weight if you indulge yourself in junk food. Say no to all processed and fast food.

It can be difficult to resist, but trust me, with a strong will, this can be done.

Junk food has many empty calories, the wrong kind of fats, and too much salt. All these can halt your weight loss journey in its tracks. Be strong and say no to junk food!

How to lose weight non-invasively

Medical weight loss program 

There are many benefits to medical weight loss programs.

First, they are usually far less expensive than weight loss surgery.

Second, they are non-invasive, so there is no need for Recovery time.

Third, medical weight loss programs are often supervised by medical professionals, so you can be sure that you are losing weight in a healthy way. 

When looking for a medical weight loss program, it is important to find one that is tailored to your individual needs.

Some medical weight loss programs may involve lifestyle changes, such as a change in diet or exercise regimen.

Others may involve medications or medical treatments.

Be sure to discuss your options with a medical professional before making any decisions. 

Weight loss surgery 

Weight loss surgery also known as bariatric surgery is a serious decision. It should only be considered after all other options have been exhausted.

That being said, weight loss surgery can be an effective tool for those who are struggling to lose weight. 

There are two main types of weight loss surgery: gastric bypass and gastric sleeve surgery.

Gastric bypass surgery involves rerouting the digestive system so that food bypasses part of the stomach and small intestine.

This results in fewer calories being absorbed by the body.

Gastric sleeve surgery involves removing part of the stomach so that the stomach is smaller and food enters the intestines more slowly. This also leads to fewer calories being absorbed by the body. 

Weight loss surgery is a major procedure with significant risks and side effects.

It should only be considered as a last resort after all other options have been exhausted. If you are considering weight loss surgery, be sure to discuss all of the risks and benefits with a medical professional before making a decision.

How Prime MD Plus can help

Prime MD Plus

At Prime MD Plus, we offer a variety of weight loss treatments that can help you lose weight in a healthy way.

First, we will evaluate your health problems and medical history to determine which treatment is right for you.

We offer both medical and non-invasive options, and we will work with you to find the best way to meet your weight loss goals.

Our team of experts will also provide you with guidance on how to maintain a healthy weight after treatment.

In addition, we offer a variety of medical spa services that can help you look and feel your best.

Our services include body contouring, skin tightening, and more.

We also offer a variety of packages that can be customized to meet your needs.

Contact us today to learn more about how we can help you lose weight and improve your health!

Final thoughts

Remember, losing weight is a marathon and not a sprint. It will be grueling, and it will take time, but it will all be worth it in the end.

Stick to your plan, eat right, exercise, and stay focused.

Losing weight is not difficult; it requires determination, planning, and patience.

If you follow the tips in this guide, you will be able to get those extra pounds off in a healthy and fulfilling way.

If you are still having trouble losing weight, medical weight loss can help.

Prime MD Plus provides you with many non-surgical ways to achieve healthy weight loss in Dallas-Fort Worth.

To learn more about losing weight effectively and the conditions we treat, check out to schedule an appointment.

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