Making a goal to lose weight is easy. You may even be able to lose a couple of pounds. But what about keeping it off? Losing weight and then gaining it back is a common problem, mainly because people fail to be consistent. Many also struggle with losing weight due to insulin resistance and other health conditions, making it even harder to achieve long-term weight loss. Keep reading to learn more about how to lose weight and keep it off!
1. GLP-1 Medications
It’s okay to need a little help when it comes to losing weight. Many people struggle to lose weight all on their own, and GLP-1 medications such as semaglutide can be an effective tool along with diet and exercise to naturally encourage fat loss. With a personalized dose and the delivery method of your choice, weight loss support is available at our functional medicine clinic! What’s more, we offer judgment-free motivation and guidance and give you the tools you need to make long-term changes to not just achieve your weight loss goals but work to maintain them.
2. Long-Term Healthy Eating Habits
Most of the best eating habits for weight loss are really quite simple– get enough protein, eat more fruits and vegetables, and watch your portion sizes. Those small changes can make a big difference! We also recommend two specific “diets”, although they’re called diets in the loosest sense of the term. Both the Paleo and Mediterranean diets focus on eating whole, unprocessed foods the majority of the time:
Paleo Diet
The best thing about following the Paleo diet is the focus on protein, typically consisting of lean meats, fish (particularly those high in Omega 3s like salmon and tuna), eggs, nuts, seeds, fruits, and vegetables. Paleo also tells you to cut carbs, which in theory can be a good thing, as long as you’re reducing the amount of refined carbohydrates like white bread, rice, pasta, and baked goods. You still need carbohydrates, so focus on adding whole grains to your plate such as wheat, barley, oats, and quinoa. Because the paleo diet is a bit restrictive in some areas, it may not be the best option for everyone, especially if you’re vegan or vegetarian. It can also be harder to maintain in the long term. With any modified style of eating, it’s important to remember that you don’t have to cut out all of your favorite foods or never eat dessert again but rather prioritize healthy foods more than convenient, less healthy options.
Mediterranean Diet
The Mediterranean diet is also known as one of the best ways of eating for your heart and brain health. Why? Because it prioritizes seafood and poultry over red meats, opts for healthy fats like olive or avocado oil instead of butter, and like the Paleo diet, focuses on whole foods such as fruits, vegetables, nuts, and seeds, but with the addition of beans and lentils. Low-fat dairy like cottage cheese and Greek yogurt are also staples in the Mediterranean diet.
3. Daily exercise.
We have experts in health coaching who can help you find ways to get in more physical activity in your everyday life. On average, adults should aim for 150 minutes of moderate exercise each week, yet we often don’t even come close to that goal. From exploring motivational barriers to trying new activities, your weight loss goals hinge on the success of moving your body each day, even if it’s just for a brisk walk.
Learn more about our functional medicine weight loss clinic and request a consultation today! Our health coaches can help you identify roadblocks to weight loss and come up with personalized solutions for long-term success. Whether you need natural supplements, a GLP-1 prescription, or motivational guidance, we are here to help!
