Top 5 Science-backed Tips and how a weight loss clinic in Dallas-Fort Worth can help with weight loss
Dr. Divya Javvaji, MD
Prime MD Plus
According to the renowned author, Toni Sorensen, “Weight loss doesn’t begin in the gym with a dumbbell. It starts in your head with a decision.”
If you’re someone who has been trying to lose weight, you might have heard of the phrase “Eat less and exercise more.”
While it is valid to some extent, it may not always give you the desired results.
There are no shortcuts to weight loss. You may have to try out multiple strategies before finding the ones that work the best for your body and help you achieve your desired goals.
Also, remember that weight loss is not a quick process; it requires you to be patient and work hard towards your weight loss goals.
Top 5 science-backed tips that you should follow to lose weight fast
The weight loss industry has numerous myths. For example, while some might say that exercising every day and eating less is the key, others might claim that maintaining a balance between exercising and eating can help you lose weight faster.
However, everybody is different, and what works for others may not work for you.
We have listed down the top five tips that will help you lose weight effectively.
In addition, these tips are backed by science and may help you get the desired weight loss results.
1. Drink plenty of water
If you have been trying to lose weight for a long time now, you might have heard people saying that water helps lose weight.
Well, it is true. Water plays a vital role in cutting down the excess fat in your body.
Drinking enough water in a day can boost your metabolism by 24 to 30 percent in just one to one and a half hours.
This, in turn, helps you burn a few extra calories.
Additionally, drinking water before your meals has proven to be beneficial for weight loss too. A study showed that drinking about 17 ounces (approximately half a liter) of water half an hour before your meals helps you eat fewer calories and lose 44% more weight.
Drinking water is not only beneficial for your body but also keeps your skin hydrated, which makes for an excellent reason to add this science-backed tip to your weight loss diet!
2. Practice mindful eating
Have you ever heard of mindful eating? Mindful eating is a practice where you need to pay attention to what, how, and where you eat.
It can help you enjoy your meals while also maintaining a healthy weight.
Most people lead a busy life. They often have their meals on the go, either while watching TV or in the car.
Because of this, people are not aware of what they are eating, which can be one of the reasons they put on more weight.
Here are a few tips that you can follow while practicing mindful eating:
Sit down and eat
Sitting down at a table for a meal and paying attention to the food, instead of the match on the television or your social media feed, dramatically helps.
Chew your food
Chewing your food properly and eating slowly can be effective in your weight loss plan. In addition, when your stomach feels full, your brain signals you to stop eating, which prevents you from over-eating.
Make good food choices
Choosing food items that are rich in nutrients can benefit weight loss.
3. Eat a protein-rich breakfast
Studies show that food items that are rich in protein can help regulate appetite hormones in your body.
This happens due to an increase in the satiety hormones peptide GLP-1, YY, and cholecystokinin and a decrease in the hunger hormone ghrelin in your body.
You can eat these protein-rich food items for effective weight loss:
Chia seed pudding
You can start a new diet plan with these weight loss foods or incorporate them into your already existing weight loss meal plan to achieve your goals faster!
4. Sleep well
Most studies show that sleeping for less than five to six hours at night can increase the risk of obesity.
There are multiple reasons behind it — of them being poor quality or insufficient sleep, which slows down your metabolism.
In such a case where your metabolism is inefficient, your body may store unused energy in the form of fat.
Additionally, poor-quality sleep can also increase cortisol and insulin production in your body, increasing fat storage.
How long you sleep affects the regulation of the appetite-controlling hormones in your body, which are ghrelin and leptin.
Therefore, you must get at least eight hours of good-quality sleep to lose weight effectively.
5. Keep a check on your stress levels
Stress releases certain hormones in your body, such as cortisol and adrenaline. Initially, these hormones will decrease your appetite.
However, when you remain under constant stress, cortisol will stay for a longer time in your bloodstream.
This, later, will increase your appetite and potentially make you eat more than usual, resulting in excess weight gain.
If you are under constant stress, it can hinder your weight loss goals. Here are a few things you can do to manage your stress levels:
Breathing and relaxation techniques
Meditation or yoga
Spending more time outdoors, like gardening or exercising
What to do when behavioral and dietary changes don't work
When it comes to losing weight, medical intervention may be necessary for some people.
If you have tried making dietary and behavioral changes but have not been successful in losing weight, you may want to explore medical weight loss programs.
These programs are designed to help people lose weight by using medication and close supervision from medical professionals.
In some cases, weight loss surgery may also be an option.
This type of surgery is usually only recommended for people who are significantly overweight and who have not been able to lose weight through other means.
If you are struggling to lose weight, talk to your doctor about medical intervention options.
With the help of professionals, you can develop a plan that will help you finally reach your weight loss goals.
Medical weight loss clinic
A medical weight loss clinic is a facility that provides a medical weight loss program.
The program includes a medical history review, physical examination, health education, and counseling.
A medical weight loss clinic also provides other services such as nutrition education and exercise counseling.
A medical weight loss clinic can help you lose weight non-invasively without surgery.
The clinic will develop a personalized plan for you based on your medical history, physical examination, and health goals.
The plan may include lifestyle changes, such as diet and exercise, and medical treatments, such as medication or surgery.
You will be monitored closely by the clinic staff to ensure that you are losing weight safely and effectively.
How Prime MD Plus can help
At Prime MD Plus, our entire team understands that weight management is not a one-size-fits-all endeavor.
That's why we offer a variety of weight loss services, tailored to meet each individual's unique needs.
With medication, counseling, and non-invasive treatments like Emsculpt NEO, we can help you lose weight safely and effectively.
And because we're overseen by a board-certified internal medicine and geriatrics physician, you can rest assured that your health is always our top priority.
So if you're looking for a weight loss center that will truly cater to your needs, look no further than Prime MD Plus.
It’s important to know that there are no shortcuts to weight loss. Instead, you need to remain patient and stay focused.
The key to a successful weight loss journey is to find what works best for you rather than following the trend.
In addition, it is also vital that you follow science-backed tips and not social media trends that claim to help with weight loss!
Prime MD Plus is a medical and weight loss clinic in Dallas-Fort Worth that provides professional medical treatment for weight loss non-invasively, with or without medication.
If the above measures to lose weight are not working, consider Prime MD Plus for medical weight loss or get a free consultation for the Emsculpt NEO platform, which can help burn fat, build muscle, and improve your core quickly without surgery or medication and with no downtime.
To learn more about losing weight effectively and the conditions we treat, check out primemdplus.com to schedule an appointment.