The annual favorite that opens the top spot for New Year’s aspirations is also one of the most challenging and is to lose weight.
With two years of global change in the coronavirus, weight gain is one side effect for many people. For others, the yo-yo effect of a pile of trial-and-error diets, as fast as a calendar page is flipped, is a long-standing battle. Being overweight can cause many health problems. Above all, there is an increased risk of developing heart disease, cancer and diabetes. But the good news is that there are ways to make a difference, and even small changes can have great benefits.
About 88 million American adults (more than one in three) have prediabetes, the US Centers for Disease Control and Prevention reports. “We don’t know that more than 84% of people with prediabetes have diabetes. Prediabetes increases the risk of developing type 2 diabetes, heart disease, and stroke.”
Lifestyle changes can prevent or delay serious health problems, the CDC says. But even with good intentions, New Year’s aspirations can get lost without positive consequences that serve as encouragement.
Dr. Adrian Moen, a family doctor at the Lakewood Health System based in Staples, Minnesota, said that restricted diets have specific rules that help people lose weight, but stick to them in the long run. Can be difficult.
Simple steps
“I’m really trying to preach potion control,” Moen said, saying she’s trying to keep it simple.
In some diets, food is measured or weighed on a scale and calories are counted. That approach works for some, but over time, others may find that they reduce their use of those tools. From a potion control perspective, Moen looks at a balanced diet and palm and suggests an easy way.
“Some parts of America are just going crazy, so if you remember … the size of your palm is about the same as a serving of most foods,” she said. Eating out or at home. People can also underestimate their intake of fruits and vegetables, and delicious salads probably offer 4-5 servings, which is recommended as a daily serving.
“A simple calorie in or calorie out. If that simple balance is off in either direction, you’ll see the scale move in that direction,” Moen said.
According to Moen, stress hormones can also contribute significantly to weight gain, so it’s important to focus on breathing slowly during the day. It is a mini reset.
“It’s amazing how it can change your perspective and attitude,” Moen said.
— Dr. Adrianne Moen, GP of Lakewood Health System
Miranda Berg, a registered dietitian / licensed dietitian and Lakewood’s nutrition services manager, works with patients with diabetes, hypercholesterolemia, and those who routinely tackle obesity issues. In addition to becoming more aggressive, she finds healthier food choices and carbohydrate-altered diets useful in terms of risk of diabetes, sweets, pasta, rice, bread, cakes, donuts, cookies, He said he needed to reduce the amount of starchy vegetables. Increased selection and activity of these foods can play an important role in managing weight loss and reducing the risk of health problems such as diabetes.
“Weight loss is probably one of the most difficult lifestyle changes out there, and you can’t see good weight loss in a short amount of time,” Berg said. “Your weight loss journey will take months, not days.”
It’s important to stay away from the trendy diet, Berg said.
“Because it’s not sustainable, we tend to see more weight gain from rebounds,” she said.
Berg advocates setting small, non-overwhelming goals and goals, such as losing 5-10% of body weight.
“Once you reach a small goal that builds your confidence, you’ll be able to reach a bigger weight loss goal than you have,” says Berg.
Achieving small goals motivates people to continue to believe they can reach them. She advises people to eat a balanced diet three times a day and pay attention to their bodies to tell them that they are full. You need to eat slowly to set the signal. Berg also recommends splitting your fluid intake goal into smaller amounts, considering 64 ounces in two in the morning and evening, or 8 cups. It is also important to reduce sugar-sweetened beverages.
For food, Berg likes to incorporate a visual that divides the plate into four equal parts. One for meat, one for starch / potatoes, and two for vegetables.
Move more — add even a little
In addition to a balanced diet of the right size, you can add even a small amount of movement, such as yoga for stretching and strengthening, or walking, which is one of the most basic and effective ways to move. It is important.Contribution / Metro Newspaper Service
Part of the balance is also a movement that helps burn calories. Moen suggests starting with 10 minutes of travel a day and then working longer and perhaps farther. It may roam the house, start emailing, become Moen’s recourse, and incorporate yoga for stretching and strengthening. There are plenty of free yoga videos on YouTube, streaming options, as well as local classes to help beginners try poses and training.
“It will also help to shake that balance in the right direction,” Moen said was active and moving.
The goal to reduce the risk of diabetes is to develop an exercise regimen that is 150 minutes a week, or 5 days a week, 30 minutes a day. Berg states that it can be a modest activity such as walking, light jogging, cross-country skiing and snowshoeing.
By subdividing the goals, Berg says that starting small can mean walking with a 15-minute break twice a week. Increasing the use of twice-daily breaks for walking means doing the recommended 30 minutes of exercise per day on the spot.
Setting your goals too high in the first place can be discouraging and counterproductive.
According to Berg, healthy weight loss is 1-2 pounds a week. To lose that pound, you’ll need a 500 calorie deficit from your normal consumption.
— Miranda Berg, Registered Dietitian / Licensed Dietitian, Lakewood Nutrition Services Manager
Berg suggests keeping a food diary to find out what you are really consuming. Writing down everything is amazing in terms of the number of calories you actually consume each day. But knowing that information opens the door to choosing what to cut out to create the 500 calorie deficiency needed to see the results.
The third piece of the puzzle can be motivating, as food intake and partial control look at the incoming calories and the movement focuses on increasing calorie burning.
“I personally do yo-yos, so one of the big things personally is a group of friends who keep each other honest,” Moen said, and being lucky to have an Apple Watch. They are sharing. Send texts to each other to carry out activities, reach goals, and provide support. They also launched a fitness challenge at Lakewood during the holidays, motivating each other, taking a daily step and encouraging them to reach their goals.
“I’m thinking a bit about external motives. I need to push a bit from my friends and loved ones, but each of us has different motivations,” Moen said, finding something other than a scale. Suggested that it is important.
It is also important to have realistic goals. Setting unattainable goals is a surefire way to create disappointment, frustration, and the desire to quit or find comfort in old habits. Instead of expecting to drop £ 30 in a month that is neither realistic nor healthy, Moen suggests that working to drop £ 5 to £ 10 is a better goal.
Moen can also prevent people from getting sick, falling out of a healthy diet and exercise wagon, and retreating to their health and weight loss goals by receiving flu, pneumonia, and COVID-19 injections. Said.
The Mediterranean diet focuses on healthy fats such as avocados, nuts, seeds, tuna and salmon, and limits unsaturated and trans fats. Of colorful vegetables and fresh fruits.Contribution / Metro Newspaper Service
Choosing sustainable food changes may include eating a Mediterranean diet. It was pointed out that both Berg and Moen could emphasize healthy foods and limit the risk of cardiovascular disease. Focus on healthy fats such as avocados, nuts, seeds, tuna and salmon to limit unsaturated and trans fats. Consider donuts, baked goods, lean meats and dairy products, and choose chicken, chicken, pork, and a variety of colorful lean proteins. Vegetables and fresh fruits.
But even good food can benefit from partial management. Meal preparation is also important for Berg. That’s because it prevents people from grabbing fast, easy and unhealthy things when they’re hungry or when they go home after a busy day.
Pre-preparing fruits and vegetables will make healthy choices easier, as the fruits and vegetables are already eaten and pre-divided, perhaps as part of cleaning up your groceries after shopping. Berg’s Pro Tip: Put them in a small buggy so that the portion sizes look impressively large.
For those who are trying one of the currently popular dietary options of intermittent fasting, start a post-supper fast to reduce snacks and then fast a healthy breakfast for 12 to 13 hours overnight. Is recommended.
Berg also says that the Dash diet for a diet to stop high blood pressure is sustainable with an emphasis on the right type of fat that helps to lose weight, lower blood pressure, and reduce the risk of cardiovascular disease. Said.
Do not give up
“The biggest thing I’m trying to preach is to set goals that are kind to me and realistic,” Moen said. “If you can lose £ 150, you may not do it in a year, and that’s okay. If you lose £ 20, it can take up to 6 months and that’s okay. . “
People are unlikely to stick to a 7-day exercise routine, especially if they aren’t exercising from the beginning. It’s not life, Moen said.
“So I think I’ll give myself a blessing to meet those measures, but that those measures are realistic about you and your schedule, and where you are on your fitness journey. Check it out … It gives you a realistic opportunity to reach your goals so you don’t lose even if you can’t see the scales moving, but “I’ve been exercising for three days this week, so it’s still nice. . The scale hasn’t moved yet. “
Berg suggests not going to the scale every day. On the scale, the numbers can fluctuate in fast order from £ 3 to £ 5. It takes time. Developing a buddy system will also help keep you motivated to continue the course.
“Physical activity is also a very good stress reliever,” said Berg, who said that two 15-minute walking breaks helped to clear the head.
There is no good plan for everyone, but it’s important to keep in mind that it takes time to maintain the course and lose weight. She recommends that people contact their GP for support.
“I always advise patients to start small so that they can accomplish these small steps first. And they see progress and then they achieve their goals. Seeing that, it motivates them rather than starting with these big goals, “Berg said.
With the New Year coming, next summer you will reach your healthier weight goals and be ready to enjoy your new you.
You can contact Renee Richardson at 218-855-5852 or renee.richardson@brainerddispatch.com.
