5 Practical Weight Maintenance Tips from Florida Weight Loss Doctor

18 Jan 5 Practical Weight Maintenance Tips from Florida Weight Loss Doctor

Posted at 13:50h in Weight Loss by

Most of our patients have experienced the highs and lows of yo-yo dieting, not understanding why they regain the weight they were able to lose.

But why do we regain?

Our bodies are phenomenal machines, but they were never built for obesity. Oftentimes diets are highly calorie-restrictive, so when we lose weight our bodies’ metabolisms slow down as a biological defense. This slower resting metabolic rate is what our bodies need to function – to keep our hearts beating, lungs breathing, kidneys filtering blood, etc. So the less we eat, the slower our resting metabolism rate becomes.

Diets can work short-term. People see results. They shed pounds. They feel better. They meet their goals. Then they go back to eating how they used to. And this is where things get tricky. Many aren’t overeating. Instead, their new resting metabolic rate is slower than their metabolism from before. And the pounds come back on.

Nutrition Action discusses a 2017 study that followed NBC’s “The Biggest Loser” Season 2009 contestants. These success stories didn’t necessarily have “happily ever afters.” On average, these contestants lost 38% of their body weight during the filming of the 7-month show. Six years later, all but one had regained a significant amount of weight. Moreover, this weight gain didn’t have the perk of a boosted resting metabolic rate. It was as if their bodies were still trying to get back to that place before they lost the weight.

Sustainable weight loss is tied to habits, and these habits are key to keeping our resting metabolic rate up and the pounds off after any bariatric surgery and/or medical weight loss treatment. Here are 5 practical nutrition tips to maintain a healthy weight throughout your life:

  • Be Aware of What’s on Your Plate:  Portion Distortion, super-sizing, and free refills have all become part of our everyday vocabulary and eating habits. Be aware of what’s in your cup as well. A 16-ounce mocha has 305 more calories than an 8-ounce coffee with whole milk (350 calories compared to 45). If you want the chocolate, try sprinkling dark chocolate on top.
    It takes an hour and a half to walk off 305 calories.  An additional 100 calories/day can add 10 pounds each year. Be mindful of what you’re ordering and eating. Instead of ordering “the usual”, order what your body needs. Solution: Use smaller plates to control portion size. Don’t have a “clean your plate” policy. Listen to your body. Stop when you’re sated. And no more large-sized fries, double-burgers, monster muffins, or king-sized cookies.
  • Pile on the fruits and vegetables: Fill your plate! Make it a goal to have almost half of your plate filled with fruits and vegetables. Choose in-season products to reduce your carbon footprint and ensure variety. Make fruits and vegetables your family’s go-to snack.
  • Switch to low-fat or non-fat dairy products: You won’t lose the calcium, but you will lose the calories.
  • Water! Instead of reaching for juice boxes, sports drinks, or soft drinks, drink water. All. Day. Long.  A juice box of apple juice has almost 100 calories and 22 grams of sugar. Water? Just plain old great hydration.
  • Curb Your Sweet-Tooth and Salt Cravings: High-sugar diets are the primary cause of cancer, obesity, and chronic disease in the United States. Replace refined-grain foods with whole-wheat options. Buy unsweetened options (yogurt, oatmeal) and drizzle with honey. Consider savory, instead of sweet, for snacks. Also, don’t confuse salt with flavor. Choose low-sodium, no-sodium options. Train your taste buds.

Can you boost your metabolism? The science is still out on that. Increasing muscle mass through exercise, drinking green tea (3 cups/day), being more active, and including lean proteins in your diet are all ways to nudge your metabolism up a notch, but this is a hugely controversial subject and one that doesn’t have any solid answers.

In the meantime, focus on health. These are five easy-to-follow tips to maintain a healthy weight.

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