When it comes to New Year’s resolutions, losing weight is often at the top of most people’s lists. That’s because of a startling 42 percent of all American adults of either overweight or obese.

If one of your goals for the new year is to shed some pounds, the best way to do this is by setting up a realistic weight loss plan that consists of healthier food choices and a consistent exercise routine.

Here are some tried and true weight loss tips to help you reach your goal:

Steer Clear of Fast Weight Loss Schemes

While highly restrictive diets can lead to rapid and significant weight loss for some, they may be detrimental to your health and don’t always include an effective plan to keep the weight off. Not only can an extreme diet cause irritability, lightheadedness, and constant hunger, but when you resume your normal eating habits, your metabolism will have slowed down, and your weight will edge back up quickly.

Instead, start with one small change in your eating habits at a time and add healthier eating and activity patterns from there. For example, cut out cooking oil and avoid fried foods, and focus on eating more fruits and vegetables. These will lower your blood sugar and cholesterol levels to help improve your heart health and avoid further weight gain.

Be Mindful of Food-Serving Sizes

You’d be surprised to learn how small the recommended serving size for foods like pasta, rice, and other packaged items really is. Often, we end up eating several servings during each meal or snack without knowing it. So, watch your portions. Be sure to check the nutrition facts label on the foods you buy for information on serving sizes and their calories, then decide whether you really need more than a single serving. Also, note the fat, sugar, and salt content on the label, so you can make healthier choices.

Don’t be Fooled by Foods Labeled “Fat-Free”

It doesn’t mean low-calorie. Low-fat and fat-free foods don’t always have fewer calories than their full-fat equivalent – not when they contain added sugars and starches that can raise the calorie count. To feel full sooner and eat less overall, try small amounts of healthy fats like avocado or walnuts, instead of going for low-fat or fat-free versions of foods.

Eat Slowly

You can trick your brain into signaling that you’re full faster by taking your time and chewing each bite of your food 15 to 20 times. That’s because it takes your body approximately 20 minutes to trigger this response. If you eat quickly, you’ll tend to eat more. Deliberately slow down, and you’ll tend to eat less.

Drink Some Water Before a Meal to Help Curb your Appetite

One study found that drinking two cups of water before every meal enabled overweight individuals to lose more weight than those who did not. We often mistake thirst for hunger, which is why we reach for a snack instead of water. If you prefer a bit of flavor, add a bit of fruit juice or lemon to your glass of water.

Serve Healthier Choices on Larger Plates and Less Healthy Foods on Smaller Plates

For the average meal, cover half of your plate with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains. Desserts and other unhealthy foods should always be eaten on small plates and bowls to limit consumption.

Be Aware of What You’re Eating When Dining Out

Before ordering, read the calorie information on the menus. Favor restaurants that offer fresh salads, but be cautious of dressings that are often high in calories. Skip the mayonnaise and other high-calorie condiments when ordering a sandwich. You can have a baked potato, but don’t load it up with sour cream, cheese, or bacon. Order chicken or fish that is grilled or baked (not fried), avoid fries and drink water (not soda).

Find the Time to Exercise

Combined with healthy eating, physical activity can help you gradually reach and maintain a healthy weight. Choose an activity you enjoy, such as walking, swimming, or hiking, and stick to a routine of moderate and consistent exercise every day. Or, if you prefer, do 150 to 300 minutes of moderate aerobic exercise per week, or 75 to 150 minutes of vigorous activity. You should also incorporate muscle-strengthening activities at least two days per week.

When committing to a weight loss plan, be client and take it slow. It takes time to adjust to a new lifestyle. You won’t see results overnight, but if you take in fewer calories while burning more, you will eventually reach your weight-loss goal.

Weight Loss Assistance Near You in Dallas/Fort Worth, Texas

At Alpha Care Wellness Center, Dr. Catherine Oseni helps many of her clients learn the basics of healthy eating as a means of losing weight and treating a variety of inflammatory disorders. Dr. Oseni is not only a clinical integrative pharmacist who is board-certified and fellowship-trained in integrative and functional medicine, but she is also a highly qualified weight management expert. We offer a 30-day plan that can help you achieve balance and move you toward a healthy lifestyle by creating an individualized diet, supplementation, and exercise program tailored to your specific health needs. By gaining control of your eating habits, you can gain control of your weight, health, and energy levels.

To learn more about our 30-day healthy eating program, call Alpha Care Wellness Center today at (817) 550-6332, or schedule a wellness consultation with our convenient online form.