4 Steps to Take to Lose Weight

At Monarque Health & Wellness in Ashland, Oregon, we care about your health. Brian Prestwich, MD; Elisabeth A. Sturm, DNP, FNP; Lisa S. Morris, FNP-BC, Kathryn Flynn, B.A B.Ed.; and Suzanne Sanderson, FNP, specialize in healthy weight loss treatments. 

If you’ve been struggling to lose weight or want to talk about how to alter your lifestyle to take control of your weight, consider making the following changes to your lifestyle:

Swap out sugary foods

Many popular foods are filled with sugar, sugar substitutes, and artificial sugars. They’re even in the foods we love most. A diet high in sugar can harm your health. 

Experts believe that sugar consumption is one of the major causes of obesity and many chronic diseases, such as Type 2 diabetes. In fact, eating fructose in high amounts may cause resistance to leptin.

Leptin is a hormone that regulates hunger and tells your body when you’re hungry. A disruption in leptin levels can confuse the body into believing it isn’t full. Lastly, sugary foods increase the amount of visceral fat, the deep belly fat associated with chronic conditions.

Add in an aerobic or anaerobic activity

Aerobic and anaerobic activity differ, but both are effective in weight loss. 

Aerobic exercise is “steady state” cardio, meaning it’s performed steadily and at a moderate pace. It’s one of the most effective forms of exercise when you’re trying to lose weight because it uses slow-twitch muscle fibers to condition your body and improve endurance. 

On the other hand, anaerobic exercise takes the form of high-intensity interval training (HIIT). HIIT training involves rotating high-intensity intervals and recovery intervals. It’s beneficial because it can increase metabolism, create a more effective workout in a shorter amount of time, and may burn more calories. The harder the workout, the more calories you burn. 

Consider a plant-based diet

It’s no secret that plants provide a healing effect in the body. Vegetables, including dark green, red, orange, and starchy varieties, are great additions to your diet. Recent research suggests that those who shifted to a plant-based diet had significant positive health effects on body weight. 

For example, body mass index (BMI) levels were markedly reduced, and chronic conditions like cardiovascular risk/disease and rheumatoid arthritis decreased in severity.  

The weight reduction and overall decrease in chronic conditions can be explained by an increased intake of fiber, polyunsaturated fats and plant proteins, and a reduction in red meat consumption. 

Eat smaller portions 

Understandably, eating smaller portions may lead to weight loss. It’s a good place to start! 

To lose 1-2 pounds pounds per week, an average person would need to take in 500-1,000 fewers calories per day. One approach is eating smaller portions and tracking your daily caloric intake. 

A good rule of thumb is to add more portions and vegetables (to fill about half of your plate), add in a complex carb (to take up a quarter of your plate) and, when adding in a high-fat food, add in only about a tablespoon. 

The key to optimal immune health is a consistent routine for your mind, body, and soul. Regular visits at Monarque Health & Wellness can also give you a holistic look at your health.

Call 541-326-4777 or use our convenient online booking feature to schedule an in-person appointment or virtual visit and get your health on track. 

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