Are you constantly jumping from one diet trend to another in hopes of finally shedding those extra pounds? What if we told you that the secret to successful weight management isn't a one-size-fits-all diet, but a personalized approach that prioritizes mindful eating and physical activity? In this riveting episode, we demystify the world of weight management, discussing everything from portion control to the importance of avoiding dietary distractions. We also explore the use of measuring tools and scales for maintaining a balanced diet, and the crucial role of consistency in achieving your health goals.
Stepping away from generic advice, we delve into the specifics of different diets - Paleo, vegan, keto, Mediterranean, and more. We caution against the knee-jerk adoption of keto, discussing its implications and suitability. We shine a spotlight on the benefits of a Mediterranean diet, and emphasize that no single diet works for everyone. Moreover, we explore the concept of intermittent fasting and the use of apps to stay focused. But the crux of our discussion is how weight management is deeply personal and varied, and the role of a supportive network in this journey. So tune in, and let us guide you on a journey of self-discovery and self-love in your quest for better health.
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So the tips for achieving your weight loss we've talked already, mostly in depth tracking your progress, physical activity, healthy foods and practicing portion control, which we've kind of reiterated smaller plates, smaller bowls, smaller dishes, portion size, helping you practice mindful eating. Kind of like a summary of what we were discussing pre-portion snacks, maybe finding balanced plates for yourself. You know, have half the plate in like vegetables, a quarter protein and one quarter of, maybe, grains. You know more nutrient dense foods, you know a palm size of protein or fish or plant based, if that is a cup, hand of a little bit of carbs, a thumb size of maybe oils or nuts. Avoid eating in front of the TV, computer distractions, the phone. Pay attention when you're eating, listen to your body, see how you feel when you're full, listen to when you're hunger or your fullness cues. Plan and prepare as much as possible. Plan your meals, snacks in advance. Portion out healthy options so that they're easily accessible and you're not going to reach for fast food or fast, quick, high calorie options. Beware of liquid beverages. There's so many caloric sugary drinks and alcohol that have significant amount of calories, which also can bloat and have issues with your liver. Be mindful of those choices too. You know, maybe if you need measuring tools or a scale, that's also an option for some individuals, not always guaranteed, but the real important thing is being consistent. Consider this is a practice and this is managing and you're going to take control of your health every single day and it's something that you have to work on all the time, so that know that obesity and weight management is a process and it's not something that is fixed overnight. But it is something that you can work on daily and it will be something that is part of your solutions.
Speaker 1:
And really try to minimize those extra sweets as junk food, cakes, cookies and these pies and see if they're. You know, avoid those ultra processed meats and you know such excess foods like hot dogs and you know the sausages and you know the cold cuts encourage a lot of minimal. You know more of that whole foods and avoid those monosaturated, polysaturated. You know, want more of the quality saturated fats instead of the trans fats. You know, preferably things with omega 3, like things of nuts, avocados and salmon. You know, really consider more of the vegetables and the rainbow and phytonutrients and so that you can have more of the complex carbs instead of the simple sugars, so that it works on, you know, lowering your sugar index and doesn't have such high glycemic index. Limit your foods cholesterol so that it can help with your overall cardiovascular and metabolic health and will help over in turn with your obesity and weight management. Encourage individuals and yourself to have more high fiber foods over low, unless you have a health issue that deters you from having that. You know.
Speaker 1:
Limit alcohol and high caloric alcohol, drinks, sugar and drinks and more nutrient dense foods. You know that is obviously, you know, personalized for you. But you can navigate these things little by little and you know there's no specific diet or fad that's going to work for you or for someone else. Everybody is different. You know there's paleo, there's vegan, there's keto, there's Mediterranean and such. You know there's not one that has to be the right thing, the ones that are pretty big. That you know people.
Speaker 1:
Do you hear about us? Maybe keto, but that is not for everyone and that's really more for reducing the hunger in foods. But it has more protein and high fat and that is actually not beneficial for some individuals. It's actually been used more for neurological disorders and seizure patients. So we don't necessarily say that keto is correct because it should be like more on the keto friendly and individuals for a Mediterranean diet. That is beneficial sometimes for some individuals because that is encouraged, with olive oil, nuts, seed, seafood, fermented dairy food, poultry, eggs and minimal alcohol, and it really does benefit more less processed food. There is another big diet thing that was used more for high blood pressure and that's the dash diet and that's considered vegetables, fruits, whole grains, fatty foods, low-fat dairy fish and poultry.
Speaker 1:
Now, like I said, not one of these things is right or wrong. It's going to be very different for each individual and it's going to have to be modified to some individual's culture, their needs, their body compass and what they need for themselves. So that is super important. And if anyone ever tells you to go into like too much fasting, fasting and intermittent fasting, those are beneficial for some but not for all, so that has to be modified at individual's times.
Speaker 1:
So really make sure that you try to stay focused. Maybe use an app, stay connected, get yourself collaborated with individuals, stay motivated because you've got this. Your journey for your balanced weight goals is different from somebody else and your health issues underlying may be very different from somebody else's. So know that obesity medicine and weight management is to each person and that really follow with healthcare professional and also be guided by your family or friends to help get you positive and into the right mindset. So the most thing is to love yourself where you are now, where you're going to be and where you'll be as you grow old. So I hope you like this lecture. If you have any questions, reach out to the team and we'll be glad to reach out to you, and all the references are at the end of the slide and additional ones can be sent to you. Have a great rest of your day.