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Weight Loss: Strategies for Success

Fad diets, weight-loss programs and other questionable methods promise quick and easy weight loss. However, the foundation

of successful weight loss remains simple: a healthy diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

Lasting weight loss takes time, effort and a long-term commitment. Make sure you’re ready to make permanent changes to eating and activity habits, even if those habits start small and build to lifestyle change. You may need some help to navigate this mindset shift, especially if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you’re ready you’ll find it easier to set goals and stay committed to them.

Adopting a new eating style that promotes weight loss is important to your success, but it’s not just about cutting calories. A plant-based, whole-food diet is healthy and satisfying, so you won’t be craving processed or sugary snacks. Strive for variety to help you achieve your goals without sacrificing taste or nutrition. Start with these tips:

  • Eat at least four servings of vegetables and three servings of fruit daily

    • Try to eat at least 5 different colors of fruits and vegetables per day

  • Replace refined grains with whole grains

  • Use modest amounts of healthy fats, such as olive or nut oils

  • Cut back on sugar as much as possible

  • Choose grass-fed, free-range meat and poultry

Exercise is key to healthy weight loss, but it offers numerous other health benefits, including boosting your mood and reducing your blood pressure. One of the best ways to lose body fat is through steady aerobic exercise for at least 30 minutes most days of the week. If you can’t fit in formal exercise every day, think about ways you can increase your physical activity throughout the day—even taking the stairs instead of the elevator or parking at the far end of the lot can have dramatic benefits over time.

Long-term successful weight loss requires lifestyle choices that become a way of life. After assessing your personal challenges to weight loss, we can help you work out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. We’ll help you move beyond simply recognizing your challenges—we’ll help you plan for how you’ll deal with them and succeed at losing weight once and for all.

Functional medicine examines how and why we have chronic problems, like weight gain. Our wellness program uses extensive history gathering techniques, advanced assessment tools, including focused labs if needed, targeted nutritional supplements and lifestyle changes to create successful treatment plans to help our patients lose weight and keep it off! Sign up for our FREE weight loss challenge here.

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