We are all aware of the obesity epidemic affecting our country and the benefits of losing weight are well documented and profound. For years the answer to weight loss in the medical community was “eat less and exercise more” but studies show that to lose weight you do not have to exercise, and you can actually eat more of certain foods.
Don’t celebrate just yet! To maintain your weight you unquestionably must exercise, or you will hoard that lost weight, should you return to your old habits if that includes no exercise. More on how to maintain exercise habits at future post, but first I will address the input side of things involved in successful weight maintenance.
- For most people, your weight gaining kryptonite is the insulin stimulating carbohydrates.
- Insulin is secreted by your pancreas, an organ in your upper abdomen behind your stomach and next to your liver.
- Insulin circulates in your blood and finds the sugars, that all ingested carbohydrates are reduced to, for absorption into the body and conversion into glycogen or fat for storage.
- Carbohydrates include sweets, desserts, but more often, bread, potatoes, and fruit juices.
- For most people, we start with the adjustment and avoidance of the intake of carbohydrates.
A few things you can do to start this change should be:
- No fruit juices – all the sugar remains and less of the beneficial fiber.
- No cereal, bagels, doughnuts, or toast for breakfast – your insulin level is lowest as you sleep so don’t wake up and immediately put your insulin to work to store your breakfast as fat.
- Save your fruit for lunch – fruit is good for you and whole fruit includes fiber. In fact, a recent study has shown that two apples a day keeps the doctor away, just save them for lunch and/or an afternoon snack.
- If you think you are hungry, you may be thirsty so drink 6 to 8 ounces of water and leave the kitchen or food area – your “hunger” may be satisfied.
If you cannot overcome your hunger for carbs – and they can be addicting – there are now medications available such as Saxenda, Qsymia, Contrave, Phentermine, Belviq, Metformin; which are good for long term weight loss and can eliminate this desire for carbs.
About The Author
Dr. Andrew Minigutti is a board-certified obesity medicine doctor. His board-certified partner, Dr. Stephanie Berg and their obesity trained, and experienced Nurse Practitioners can help you begin and complete your weight loss journey. Click their names to learn more about them.