By Category
Primary Care - 72 post(s)
Allergy - 69 post(s)
Mental Health - 5 post(s)
Diabetes - 3 post(s)
Ask a Doctor - 3 post(s)
Immunology - 2 post(s)
By Author
Most Popular Posts
Aging Allergies Alzheimers disease Anaphylaxis Anorexia Apnea Arthritis Aspirin Asthma Attention and concentration decline Back Pain Backpacking Bee Stings Bicycling Blood Clots Blood Pressure BMI Body Mass Index (BMI) Bulimia Burn Camping Cancer Cardiovascular Disease Children Cholesterol Christmas Chronically Ill Cough Suppressant Depressed Diabetes Dining Drivers License Driving Impairment Dry Eye Syndrome Dust Eating Egg Endocrinology Enterovirus Epinephrine EpiPen Eugene Marathon Excercise Exercise Fibromyalgia Fitness Flu Shots Food Food Allergies Gastroenteritis Hair Donation Hair Loss Heart Disease Hiking Hives Hobby Hodgkin Lymphoma Hypothyroidism Immunology Insects Life Expectancy Locks of Love Marfan Syndrome Meditation Memory Changes Memory Loss Menopause Mold Multiple Sclerosis Nasal Congestion Nasal Irrigation Nutrition Nuts Obesity Olympics Organ Donation Parkinsons Peanut Allergy Pets Planning Poison Oak Pollen Post-Nasal Drip Prevention Prostate Prostate Cancer PSA Test Racing Rash Running Safety Sensory and Perceptual Declines Sex Shingles Skin Skin Cancer Sleep Smoking Summer Camp Summer Safety Sun Sun Protection Sunscreen Swimming Tai Chi Thyroid Travel Triathlon Trouble swallowing UV Vaccines Volunteer Wellness Whooping Cough Women Workplace Yoga

Oak Street & Oregon Allergy Blog

  • Home
    Home This is where you can find all the blog posts throughout the site.
  • Categories
    Categories Displays a list of categories from this blog.
  • Tags
    Tags Displays a list of tags that has been used in the blog.
  • Bloggers
    Bloggers Search for your favorite blogger from this site.

Resolve to lose weight the healthy way

Posted by on in Primary Care
  • Font size: Larger Smaller
  • Print
  • PDF

160119ResolutionsThe beginning of a new year means new resolutions. The No. 1 resolution I hear from people is their declaration to lose weight. They ask questions like, “Is there medication that can help me?” and “What is the best diet?”

Unfortunately, there is no quick fix for shedding pounds. However, reaching an ideal weight for optimal health is important. Being overweight can lead to health problems, such as diabetes, hypertension, high cholesterol, heart attack or stroke. Here are some tips for reaching your weight loss goals and staying on track throughout the year:

1. Set realistic goals. Weight loss of 1-2 pounds a week is a realistic and safe goal. Studies show that for those who lose weight slowly but steadily, the risk of regaining the weight is lower.

2. Be patient. Weight loss is a lifestyle change and it is achieved over time, not overnight.

3. Exercise. There’s no way around it. You need to move. Set a goal of at least 30 minutes of movement a day, such as walking, swimming or biking.

4. Keep track. Chart your exercise to get you moving and keep you motivated, and maintain a food diary. Many foods we eat have hidden calories, fat and sugars.

5. Watch your portions. Frequent, small meals keep the body fueled and allow it to burn fat and calories steadily throughout the day.

6. Choose what you drink wisely. Many energy drinks, coffees and even diet sodas have hidden sugars and calories. Try to eliminate alcohol—it is a source of unneeded calories—and aim to drink at least eight glasses of water daily.

7. Increase your fiber intake. Fiber makes you feel full longer and helps regulate your bowels. Consume at least five servings of fruits and vegetables each day.

8. Save your money. Avoid fad diets, weight loss pills or quick-fix nutritional plans. Fad diets involve depriving yourself of calories and energy. The body needs a certain amount of calories to get through the day. If you fast or eat less than what your body requires to lose weight too quickly, you'll find yourself feeling fatigued.

9. Don’t be hard on yourself if you falter. Remember, weight loss is an ongoing process and it will take time. Don’t rely on just the scale to track your progress and remember that muscle weighs more than fat. Pay attention to how your clothes are fitting. Don’t forget that you are on a journey and persistence will pay off.

10. Talk with your doctor. We also offer body fat-percentage testing via DEXA scan, which is the gold standard for accurate measuring of body fat. We also offer weight loss classes and exercise programs at Oak Street Medical – contact us for more information.