Here are Dr. Sunanda Chugh’s TOP 10 TIPS for LOSING WEIGHT
#1 Have a routine and eat regularly
Humans are a function of habits.
Just think how you brush your teeth without thinking about it. Any new habit needs to be done gradually. If you are not used to eating breakfast, don’t start all of a sudden by trying to cook a large breakfast every morning as you are setting yourself up for failure.
Do what is realistic for YOU!
eg. boil a dozen eggs over the weekend and store them in the refrigerator. Have one full egg and two egg whites for breakfast when you are on the run (take them in a Ziploc if you’re in a rush).
– plain greek yogurt with fruit & nuts
– a healthy shake with plain yogurt, almond milk & some berries
Schedule a time for lunch and force yourself to leave your office even if it is for just 20-minutes. That mental break is also good for stress reduction and remember how stress can also lead to weight gain! Don’t have dinner within three hours of going to bed. Give your body plenty of time to process the food you have ingested. Try to schedule a snack between every meal.
– 1/4 cup or a handful of walnuts or almonds
– low carb fruit such as blueberries or strawberries
– plain yogurt with some berries
Also, whenever you leave your dwelling ensure you are armed with some snacks in your bag such as walnuts, a health bar, some baby carrots, fruit, etc. Don’t wait until you are hungry to nibble. Plan ahead!
#2 Get some guidance
If you have not worked out for a while, make sure you get a physical and have important things like your blood pressure checked. If you have had any old injuries make sure you get them checked out so you don’t exacerbate them. It’s ok to ask for help. That is much better than then injuring yourself and not being able to work out for several months.
#3 Get an accountability buddy
…Or an accountability group on Facebook.
Start a 90 day workout challenge and as you complete each days work out, post what you have done. What has also worked for me is hiring a professional such as a trainer to help me because I know if I miss out on my session, I not only have lost an hour of self-care, but also $125 – so I WILL GO.
Do whatever it takes to keep you accountable!
#4 Avoid large portions
Especially large portions of carbs!
1/2 your plate should be vegetables (grill or roast your vegetables), 1/4 of your plate should be protein
1/4 of your plate should be carbs
Avoid processed carbs. i.e. white rice or white bread.
Use healthier options- brown rice, wheat or multi-grain bread, quinoa to name a few.
#5 Change your perception
…about the benefits of losing weight.
Stop viewing exercise and eating a healthy diet as a form of deprivation. Find fun ways to exercise like taking a dance class and find appetizing healthy food substitutes (eg. Using a couple slices of avocado on your sandwiches instead of mayonnaise).
Just keep your focus on the positive i.e. the sexy dress you have been wanting to fit into or the beach vacation you are about to go on with your partner or maybe a high school or college reunion you will be attending in three months. Just think how great you will look!
Another thing that helps is to envision yourself everyday as healthier and more fit. Write down your ideal weight goal and look at it everyday.
#6 Slow down
When you are eating, don’t eat to full capacity. Eat to a 6/7 on a scale of 1 to 10 (ten being at maximum fullness). Give your body enough time to register how much you have eaten. If you eat too quickly, more often than not the stretch receptors on your stomach have not had enough time to signal to your brain that you are full so you wind up ingesting more calories than you actually need.
#7 Reduce the stress level in your life
Stress increases cortisol level in our bodies which in turn causes an increase in appetite. Find ways to reduce stress such as going for a relaxing ten minute walk before you eat on your lunchbreak, warm bath at night, or a nice relaxing herbal tea at nighttime.
#8 Drink a glass of water before every meal
This not only makes you feel a little more full, but is also great for your health and skin!
#9 Never let yourself starve!
When you skip meals, your body goes into starvation mode, and slows down metabolism to conserve energy. Unfortunately, this decrease in metabolism causes you to actually gain weight as you and not burn off calories as efficiently.
#10 Always be prepared and eat before you eat!
When going to dinner, have a handful of walnuts or other healthy snacks so you don’t grab for the bread as soon as you get there. When going to the grocery store, make sure to have a light snack so you don’t pick up junk food. Lastly, every morning before going to work, make sure you have some healthy snacks with you like a almonds/walnuts, fruit, health bars, etc.