16 Jan Dr. Moma’s Eating and Exercise Plan For Effective, Sustainable Weight Loss
Research shows that 66.3% of adults are overweight or obese in the United States. If you struggle to lose weight and keep it off, you’re not alone.
Here, we’ll discuss how you can easily work an eating and exercise plan for weight loss into your daily routine.
The Importance of Exercise For Weight Loss (and Easy Ways to Effectively Work Out)
Both cardiovascular exercise (also known as “aerobic” exercise or sometimes simply called “cardio”) and anaerobic exercise such as weightlifting are effective for promoting weight loss.
The best exercise programs for weight loss include:
- High-intensity interval training (HIIT)
Even when you’re not hitting the gym, here are a few ideas for working exercise into your everyday life:
- Take the stairs instead of the elevator at the office
- Walking instead of driving whenever possible
- Riding a bicycle to work
- Standing at your desk
- Sit on an exercise ball
- Walk around your work building on our lunch break
- Park far away from entrances
- Stretch at your desk
Remember: every step adds up.
To track your activity level, consider a fitness-tracking smartwatch. It can tell you how many steps you take, your heart rate, calories burned, etc.
Eating Plans For Weight Loss
Your ideal eating plan for weight loss will depend on your goals and eating preferences. Many eating plans are proven to produce sustainable weight loss, but here are a couple of ideas.
Paleo Diet For Weight Loss
The paleo diet – borrowing from the term “Paleolithic era” when humans were hunter-gatherers – operates on the basic principle that humans should primarily eat what our ancestors ate. The theory is that our bodies optimally process foods that we evolved to eat over millions of years.
Accordingly, the paleo diet calls for ditching dairy, legumes (beans), and all grains (rice, bread, etc.).
Instead, paleo diet practitioners should eat minimally processed food items such as:
- lean meats
Numerous studies document the weight-loss benefits of the paleo diet:
“A Paleolithic diet improves fat mass and metabolic balance including insulin sensitivity, glycemic control, and leptin in subjects with type 2 diabetes.”
Keto Diet For Weight Loss
The key principle of the ketogenic (or keto) diet is the minimal intake of carbohydrates (a maximum of 50g net carbs per day). That includes eliminating most grains, fruits, chips, sodas, and other processed foods.
When you limit carb intake to under 50 grams of net carbs daily, your body enters a state called ketosis in which it switches metabolism from using blood sugar as the body’s energy source to using ketones produced in the liver.
Several studies have documented the “beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol.”
Everyday Eating Tips For Weight Loss
Here are a few ideas and general rules to consider when designing your weight-loss eating plan:
- Drink lots of water.
- Intermittent fasting (see your article on intermittent fasting)
- Avoid processed foods in favor of raw foods
- Limit carb intake to 200 grams per day (use a carb-management app to help track your carb consumption)
Dr. Moma Can Help You Design the Optimal Diet and Exercise Plan to Achieve Your Weight Loss Goals
Contact Dr. Sylvienash Moma, DNP when you decide you are serious about achieving effective, sustainable weight loss to look and feel years younger, and to protect your health, for the long term.
Along with her expert staff, Dr. Moma will work with you on a one-on-one basis to develop an individualized eating and exercise plan suited to your lifestyle and goals.
Take a look at a few of Dr. Moma’s patients’ real-world weight loss success stories: