Tips for sustained, healthy weight loss

Featured Sliders / Health & Fitness / HER Health / January 14, 2020

By Rachel Rucker

The weight we are now is based off of the lifestyle and choices we currently make.

For those who are desiring weight loss, but don’t know where to start when it comes to diet, three aspects must be taken into consideration: how often we eat, what we eat and portion size.

Rachel Rucker

First of all, it is very important to start your day with breakfast. For those who do not like to eat breakfast, even something small like a piece of fruit or a yogurt will get your metabolism going and provide energy for the rest of your day. Having small frequent meals throughout the day to provide constant energy and prevent midday slumps is key.

Second, you may have heard the catchphrase “you are what you eat.” Making good choices is key to a good diet. That is not to say we can never have a small treat, but it must be in moderation and not be the majority of our diet. As long as everything else you are eating is healthy and nutritious (such as fruits, veggies and lean proteins) it is OK to splurge sporadically.

Lastly, it is important to consider portion size. Instead of filling an entire dinner plate full of food, maybe consider using a side salad plate.

Completely changing your lifestyle to a healthier one can seem daunting and overwhelming. Starting off with small simple goals each month and then building on those goals in subsequent months can make lifestyle change easier.

Talk with your primary care doctor about your eating and exercise habits to help come up with your personalized game plan.

Rachel Rucker is a family medicine physician with Jefferson City Medical Group.


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