In today’s world, the need for weight management has become increasingly common. According to Virginia’s Joint Commission on Health Care report, in 2021,, 68% of adults living in Virginia Beach were either obese or overweight.
Alas, being overweight can lead to serious health issues like heart disease, high blood pressure, and type 2 diabetes.
Fortunately, making small, lasting changes to your lifestyle can help you improve your overall health and well-being. In this article, we will discuss effective ways of managing weight and habits you can add to your daily life.
Seeking Professional Support
First thing first, if you are planning your weight management journey, seeking professional support from a local doctor can make a significant difference. It allows for personalized advice for your specific conditions and needs, especially if you are in Virginia Beach.
Even if your procedure requires medication, they often prescribe FDA-approved medicines like mounjaro Virginia Beach for weight management. These medicines have been thoroughly tested to ensure they are safe and work well for treating certain health problems.
Sometimes, underlying medical conditions may contribute to weight gain or hinder weight loss efforts. In such instances, doctors might also prescribe multipurpose medications. For example, tirzepatide is a medication that helps control blood sugar and supports weight loss. It even helps people with type 2 diabetes.
Eat Colorful, Varied, and Nutritionally Dense Foods
Eating healthy means having meals and snacks that are good for you. Here’s a suggestion for how to plan your meals easily:
Fill half of your plate with fruits and veggies. Add whole grains to one quarter and protein to another quarter. Aim to get 25–30 grams of fiber every day.
Don’t eat trans fats, and try to have less saturated fats, as they can cause heart problems. Instead, go for unsaturated fats like monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA).
Following are the foods that are often rich in nutrients and healthy:
| Healthy foods to eat | Foods that can be Avoided |
| Fresh fruits and veggies | Foods with added oils, butter, or sugar |
| Legumes (like beans), nuts and seeds | Fatty red meats or processed meats |
| Whole grains (like brown rice and oatmeal) | Baked goods, bagels, and white bread |
| Fish | Processed foods |
Avoid Liquid Calories
Cut out beverages that contain calories. Drinking sugary sodas, sweetened tea, fruit juice, or alcohol can add up to hundreds of extra calories each day. These are referred to as “empty calories” because they offer no nutritional value.
Unless you are using a smoothie as a meal replacement, you should opt for water or unsweetened tea and coffee instead. Adding a slice of fresh lemon or orange to water can enhance its flavor.
But be cautious not to confuse thirst with hunger. Sometimes, drinking water between meals can often help curb feelings of hunger.
Consider Mindful Eating
Practice mindful eating by fully understanding the reasons behind your food choices. Be aware of how you consume your meals, when and where you eat, and the types of foods you choose. As you become more attuned to your body, you’ll naturally lean towards healthier food options.
Take your time to eat, savoring each bite and paying attention to the flavors. Aim to stretch your meals over 20 minutes to allow your body to recognize signals of fullness.
Focus on feeling satisfied rather than overly full after eating, and remember that not all “natural” or low-fat foods are necessarily healthy choices.
Consider the following questions when selecting your meals:
- Is it worth the calories?
- Will it keep you satisfied?
- Are the ingredients nutritious?
- If it’s packaged, how much fat and sodium does it contain?
Built the Habit of Regular Exercise
Finally, regular physical activity is crucial for overall health. Aim for at least one hour of moderate-intensity exercise each day, like brisk walking. If doing it daily is not possible, aim for 150 minutes of exercise each week. Start slowly and gradually increase the intensity to make exercise a sustainable habit.
Track your physical activity using free mobile apps to stay motivated and monitor your progress. Add simple activities like taking the stairs or gardening to boost your activity levels. Remember, every bit of movement counts towards your fitness goals.
While most people can start exercising without a medical assessment, it’s wise for those with underlying health conditions, like diabetes, to consult a healthcare professional.
Conclusion
Making small, sustainable lifestyle changes, like seeking professional support and adopting healthy eating habits, can help you achieve a healthier weight. Remember to listen to your body, stay consistent, and seek guidance from healthcare professionals if needed. With dedication and persistence, you can embark on a journey towards better health and a happier life.
