Healthy Weight Loss Tips for the New Year


Looking to shed those last few holiday pounds? Here’s a few healthy weight loss tips to help you get started.

Are you looking to shed those last few holiday pounds? Here’s a few healthy weight loss tips to help you get started.

The New Year is just around the corner, and many people are looking for ways to shed those holiday pounds quickly. There are many healthy weight loss tips you and your family can follow to lose those last few pounds. Explore our guide to help you get on the road to weight loss and better health.

Is It Normal To Gain Weight in the Winter?

Seasonal weight gain often varies from person to person; however, the holidays usually tip the scale in a less desirable direction for most. Studies show people tend to gain five to seven pounds on average during the winter months.

People’s activity levels usually go down in the wintertime, and we typically don’t cut our calories to match the lesser activity level. The way we eat is also tied to emotional triggers — and the holidays are a special time often associated with comfort food and family. This often lends itself to a diet that may not be the best for us.

Additionally, stress can impact your ability to maintain a healthy weight. Hormones like cortisol can affect your normal metabolic state and cause you to seek comfort foods or engage in other unhealthy behaviors.

How Many Calories Should You Eat in a Day?

There is not a one-size-fits-all calorie count everyone should stick to. Adults should eat around 2,000 calories per day on average — but that can vary. Your gender, age and activity level are three factors that go into figuring out how many calories you should eat every day.

The more active you are, the more calories you need to eat every day to maintain your weight. Men often require more calories than women. Our metabolisms also slow down as we age. This means our bodies don’t burn as many calories as fast, so older people need fewer calories than younger ones. Additionally, pregnancy and menopause can also affect weight loss or gain. Your doctor can help you find a healthy number of calories to eat to help you reach your weight loss goals.

Are Diet Pills and Supplements Safe for Weight Loss?

If you have a strong desire to lose weight, diet pills and supplements may seem like a magical solution. The manufacturers of these products often make promises about the effectiveness of their drugs; however, most of these claims are not verified by the U.S. Food and Drug Administration.

Keep in mind supplements could have side effects and contraindications for patients. They might also interact or interfere with other medications you take. You should always go to a healthcare professional who can prescribe the appropriate medication that is right for you. They can also educate you on ways to lose fat in a healthy way.

Tips for Healthy Weight Loss

So, how do you lose weight in a safe and healthy way this New Year? Losing weight doesn’t mean you have to starve yourself and go hungry. You can make small changes in what you eat to help you feel satisfied while taking in fewer calories. Here are a few tips to help you get started:

  • Limit soda and other sugary drinks. These contain empty calories. Instead, swap these beverages for seltzer or coconut water, which are packed with electrolytes.
  • Eat more protein. This helps boost your metabolism and keep you feeling satisfied longer.
  • Drink more water. Water helps you burn more calories naturally while also helping you feel less hungry. It’s also necessary for every tissue, cell and organ in your body to work normally.
  • Have a balanced plate. Combine small amounts of higher-calorie foods with large amounts of lower-calorie foods for a balanced plate. Make half your plate fruits and veggies, add some lean protein and round it out with healthy carbs.

Additionally, experts suggest having a buddy or support system that can encourage you to reach your goals. Studies have shown that social support is a positive factor for influencing weight loss.

If you have questions about healthy weight loss tips, find a nearby Valleywise Community Health Center or call 1 (833) VLLYWSE to schedule an in-person or virtual appointment.

Sources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/
  2. https://www.verywellfit.com/how-many-calories-to-lose-weight-3495659
  3. https://www.verywellmind.com/how-stress-can-cause-weight-gain-3145088
  4. https://ods.od.nih.gov/factsheets/WeightLoss-Consumer/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/

About the Author

Nyima Ali, MD and Mary Beth Demeur, RD - Nutrition

Nyima S. Ali, MD
Nyima S. Ali, MD, is a District Medical Group physician at Valleywise Health in Phoenix, AZ. She currently practices full scope obstetrics and surgical gynecology at Valleywise Community Health Center in South Phoenix. She is board-certified by the American Board of Obstetrics and Gynecology. She studied medicine at the University of Florida College of Medicine where she received her MD with honors in research. Dr. Ali completed her four-year residency at Pennsylvania Hospital in Philadelphia, PA in 2014. She is a Diplomate of the American Board of Obesity Medicine. She is also an International Board Certified Lactation Consultant.

Mary Beth Demeur, RD
Mary Beth Demeur, RD is the clinical nutrition manager at Valleywise Health. In addition to managing the dietitians in the hospital, Mary Beth is also a regional clinical nutrition manager who oversees several healthcare facilities in the southwest region where she offers clinical support to those clinical nutrition managers and their dietitians. She has experience working with oncology patients, weight loss counseling and behavior modifications and providing medical nutrition therapy to the patients in our hospital.

Read more posts by Nyima Ali, MD and Mary Beth Demeur, RD  Browse all topics

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