Exercise and Nutrition Are Keys to Long-Lasting Weight Loss

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EXERCISE AND NUTRITION ARE KEYS TO LONG-LASTING WEIGHT LOSS

Anyone who wishes to lose weight and keep it off has to face the grim truth that this goal will never be achieved without some hard work – exercise – and a change in eating habits.


Exercise and nutrition are the key ingredients to long-lasting weight loss. The best approach is a combination of consuming fewer calories while getting more exercise. A nutritious diet works hand- in-hand with exercise to get your weight down. It is much better for your overall health to avoid pharmacological solutions – no pills, no exotic supplements – in your quest to lose weight, focusing instead on developing healthy eating habits. And you have to move as well. You have to exercise at least 30 minutes a day.


For those who say they have no time to exercise, there are many ways to incorporate movement into your day. You don’t have to work out 30 straight minutes; you can break it up into three 10-minute sessions. For starters, take the stairs instead of the elevator at work. Even going up a couple of flights will be beneficial. During breaks, walk around the office if possible. Once you get home, take your dog for a walk or get a friend to go with you. During the evening while you’re watching TV, do some stretches or jumping jacks or work with light weights during commercials. If you find something you enjoy doing, you’ll stick with it even during the tough times when you feel you’re not making

any progress and the needle on the scale won’t move.


If you want to lose weight, you’ll need to cut the number of calories you take in. This means eating fewer processed foods and incorporating more fresh fruits and vegetables into your diet. Vegetables and fruits contain few calories and lots of fiber. Studies show people who eat vegetables and fruits tend to weigh less. In addition, cut down on sugar and refined carbs.


Don’t go to the extreme of eating too few calories. This can seriously damage your health because you won’t get the nutrients and vitamins you need. Your metabolism will slow down because your body thinks it’s starving and it will go into survival mode, breaking down muscle to get to the glucose stored inside. Muscles burn calories non-stop, but the less muscle you have, the fewer calories you burn.


Here are a few more tips to help you in your weight-loss endeavors:


1. Eat small snacks several times a day to keep your energy up. Your snack should combine a protein and a carbohydrate, such as a hard-boiled egg or

yogurt and a slice of whole-grain bread. Other good choices include apples, half a turkey wrap or low-fat peanut butter on a multigrain cracker or rice cake.


2. Pay attention to portion size. You may want to use a smaller plate to help you eat less.


3. Drink water. Staying hydrated is very important for overall body health.


4. If you are not allergic, eat a handful of nuts and drink a large glass of water 20 minutes before dinner. This will help curb your appetite.


5. During meals, keep your food in the kitchen, not on the dining room table, so it is not as easy to have a second helping.


Aim to lose about one or two pounds a week. Before beginning any exercise or weight-loss program, be sure to consult with your primary physician.

DR. DAVID DUBOCQ

Dr. David Dubocq is a native of New York State. He came to Family Practice Associates of Lexington in 1998. Dr. Dubocq believes “we need to work together as a team to help you and your family reach your highest level of health so you can enjoy the precious gift of life.” Dr. Dubocq is also an art-ist and is responsible for many of the original works of art around the office. He teaches elementary school children about sculpture and has made several collaborative works with them.

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