By Jennifer Christman, RD, LDN, and Clinical Nutrition Manager for Medifast Inc
Beginning a weight-loss program can be overwhelming: Where do I start? Who can I talk to? What do I eat? Should I exercise? How much weight is safe to lose at one time? Do these questions sound familiar to you?
Here are a few tips to help you get started on and proceed through your journey:
• Start out your day with a high protein breakfast. Including protein in the morning will help diminish those feelings of hunger. Not only is there a physiologic effect of a higher protein breakfast, but there is also a perception of fullness that goes along with eating protein. Try some Greek yogurt, scrambled eggs, or a protein bar like a Medifast Crunch Bar.
• On the go? Try incorporating a meal replacement. Studies have shown that meal replacements are an effective tool for weight management. Choose a meal replacement with a balance of calories, protein, fiber and carbohydrates, like Medifast Shakes or Crunch Bars. Eating a meal replacement is a better choice than not eating at all as it will help keep your metabolism going and fuel your body with the nutrition it needs for your busy day.
• Strive to increase your fruit and vegetable intake. Fruits and vegetables are low in calories and high in fiber, vitamins, minerals and antioxidants. By grabbing an apple, banana, carrots, or broccoli, you are more likely to replace foods that are higher in fat and calories for a healthier diet. A great goal is to have a fruit and vegetable with every meal! Are you up for that challenge?
You may not be able to incorporate all of the changes at one time. In fact, attempting to make several significant changes at one time can make you feel overwhelmed. A proven approach to weight loss is the small-changes approach. By incorporating one or two small changes at a time into your daily lifestyle, you are more likely to attain sustainable results. Some examples of this are walking more, increasing fruit and vegetable intake, and continued follow-up with a Registered Dietitian, nutritionist, or other healthcare provider. These small changes will become habits will help you to maintain a healthy lifestyle.
How can you sustain these new behaviors? Link new behaviors with established behaviors. For example, when you brush your teeth, drink eight ounces of plain water. Doing something healthy will eventually lead to an established, sustainable behavior with repetition.
Obtaining support will also help you define your personal goals and achieve your weight-loss goal. Gaining the advice of a professional will direct you in a safe manner and motivate you to achieve your goals.
I just worry about bananas and some other high glycemic index foods. I find that my best weight loss from TSFL (40 pounds) came when I avoided high glycemic foods and instead went with ones that were very high fibre such as apples. They did crank up my blood sugar but absorbtion was slow and this no crashes because by the time the apple effects were gone it was time to eat again!