“I need to lose 100 pounds.”
“My doctor told me that I should lose 75 pounds before I can” …
“I’m 50 pounds overweight.”
“I am developing type 2 diabetes.”
“I gained 60 pounds during my pregnancy.”
We hear these phrases often, and we empathize with you. Losing weight is not an easy process, and when you have more than 50 pounds to lose, it can feel extremely overwhelming and nearly impossible!
If you are just getting started, our primary message to you is that YOU CAN DO THIS! We want to help. Here are some tips to get you started:
1. Focus mainly on your nutrition.
The word diet feels like a punishment, so we are going to focus on the word “nutrition” and ways we can nurture our bodies to promote goodness, health, and wellness. Nutrition is the number one factor to weight loss, and many people lose weight based on their nutrition alone without exercise. We always encourage some form of exercise, but we strongly believe that success can be found with what we put into our mouths. In order to lose 100 pounds in a year, your focus should be on protein, vegetables, fruits, and complex carbohydrates, like beans, oats, squash, and brown rice.
Vegetables are high in volume and low in calories. They can fill you up without filling your daily calorie intake, meaning you can eat more food. Just imagine what 400 calories of vegetables looks like versus 400 calories of a donut. Try building your meals around your vegetables. How do you like to cook your vegetables? If you like roasted veggies, make a huge pan of them and throw in some chicken for protein. If you like salad, find a light dressing and add turkey or another form of protein to keep you full. Eating all of these vegetables will not only help you reach your goals, but your body will be absorbing all of these amazing vitamins and nutrients, which will help you feel better, you will have more energy, your mood will be improved, and you may even sleep better at night.
Speaking of sleep, it is an important factor in weight loss. Studies have shown time and time again that when we are deprived of sleep, our health goals become sabotaged. Getting a good night’s rest every night helps us control our mood, our cravings, and if anything, there is less time that we are awake and tempted by mindless snacking.
3. Get moving.
The benefits of exercise are so numerous that we could write an entire book on the subject. There are so many different kinds of exercise, and the main point is the most important point: get your body moving! Whether you like to go for an afternoon walk, make step goals using a fitness tracker, swim in the pool, climb stairs, hit the weights, or play sports, all of these are good ways to help our bodies become stronger, and the more you move, the more calories you will burn during the day which will speed up your weight loss. Here are some ways to help you get started with exercise.
4. Accept that this is a long-term process.
It took a long time to gain extra weight, and it might take a long time to lose it, too. If you need to lose 100 pounds, or even 50 pounds, it can take many people about a year’s time. Rather than let that overwhelm you, think of it this way: this one year will pass regardless. Will you make the effort during this one year to better yourself and become healthier? Or will you stay stuck with your weight gain for another year? Considering all of the years that we (hopefully!) have to live, sacrificing one year’s time so you can have many more years of feeling your best is a small price to pay. Having a realistic mind frame will hopefully keep you from become overwhelmed and frustrated, which will hopefully help you stay on the path towards health.
You don’t need to suffer as you lose weight. Our weight loss programs at South Valley OrthoMed are designed to help you achieve success! 100% of our patients lose weight, and they do it while managing their busy lives, their families, their jobs, and their hobbies. You can do it, too! Our compassionate staff will help you stick with your goals, and help you overcome the obstacles in your way. Schedule your free consultation today so you can find out how we can help YOU!