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Weight Loss Counseling

Weight Loss

"Motivation is what gets you started, habit is what keeps you going."

Growing rates of obesity in America are certainly a cause for concern, so we would like to help anyone who is looking to lose some weight in a healthy manner. There are many unhealthy reasons and methods people throw around for losing weight, such as getting the perfect "beach body" by going on unrealistic and often dangerous diets. This is not what we promote here at SCNM. Losing weight should be something that you do for YOU and YOUR health, not for anyone else.

With this being said, there is no denying the negative effects of obesity on an individual's body and the fact that obesity is now an epidemic in America. 36% of adults in the United States are considered clinically obese, and the prevalence of obesity in children has more than tripled since the 1970s. This serious issue is mostly caused by the sedentary lifestyle of many Americans and the fact that as a country we make very poor nutritional choices. Unfortunately, if not addressed, obesity can cause heart disease, cancer, type 2 diabetes, and a number of other conditions. Losing weight will have a positive impact on both your physical and mental well-being, so if you are looking to embark on a weight loss journey, we are here to provide any education and support you need to reach your goals.

Healthy habits

Starting a new weight loss regimen can be daunting, so it is important to begin with the basics. Sufficient education about how to live a healthy lifestyle that includes a quality diet and regular exercise is crucial to losing weight. Here at SCNM, we can provide guidance on both the fitness and nutrition aspects of weight loss. While there are ways to drop pounds rapidly, the only way to consistently stay in good shape is to create a well balanced lifestyle that you can live day to day for the long term.

Exercise

If a person can exercise at a moderate intensity for at least one hour, 6 days a week, it will drastically improve their health. There are 168 hours in a week, making 6 hours only 3.5% of your time! It is more than worth it to invest 3.5% of your week to avoid the health risks of being overweight. Exercise also has a positive impact on your mood, quality of sleep, and energy levels. When you exercise vigorously, your body releases endorphins. Endorphins are chemicals that create a positive, euphoric feeling in the brain while also reducing the perception of pain. For this reason, regular exercise is not only good for your body, but for your mind as well.

Here are some forms of exercise that are both good for your body and fun:

  • Swimming
  • Weight training
  • Yoga
  • CrossFit
  • Jogging
  • Basketball
  • Hiking
  • Cycling
  • Combat sports (Boxing, MMA, Krav Maga, Jiu-Jitsu)

Many of these forms of exercise are either cheap or free. We would love to help you create an exercise plan that includes activities you enjoy. Together, we can set some fitness goals so you can live a healthy lifestyle.

Nutrition

While exercise is crucial to staying at a normal weight, nutrition is equally, if not more important. Starting in the 1970s, the general consensus in the medical community was that eating a low fat diet was the way to lose weight. Unfortunately, this led people to consume more processed sugar and unhealthy carbohydrates, a trend that continues to this day. While fat from things such as fried food is indeed not good for you, it is the sugar and simple carbohydrates in many food items that are the culprit behind weight gain. This is why it is important to read nutritional labels and understand the difference between healthy and unhealthy carbohydrates and fats.  Lower carbohydrate intake generally speeds up weight loss and it is a good idea to consume carbs closer to the time you will be exercising for the day.  For example, if you work a desk job it is better to have eggs for breakfast than a carbohydrate rich bagel.  While you do not need to entirely ban certain unhealthy foods you enjoy, their consumption should be significantly limited so they are an occasional treat rather than a staple of your diet.  

Here is a brief rundown of some foods that fall into these different categories.

Healthy Carbohydrates:

  • Vegetables
  • Sweet potato
  • Quinoa
  • Beans/lentils
  • Fresh fruit

Unhealthy Carbohydrates:

  • Soda/sports drinks/fruit juice
  • White bread
  • Candy/chocolates
  • Fried potatoes (French fries, chips)
  • Anything containing “high fructose corn syrup”

Healthy fats:

  • Avocado
  • Nuts
  • Whole eggs
  • Olive oil
  • Salmon

Unhealthy fats:

  • Vegetable/canola oil
  • Fatty cuts of beef/pork
  • Processed cheese
  • Dark meat poultry/poultry skin
  • Any deep fried food

In addition to consuming healthy fats and carbs, it is important to get enough protein in your diet. Protein keeps you satiated, builds muscle, and boosts metabolism.

Healthy sources of protein:

  • White meat chicken/turkey
  • Fish/shellfish
  • Lean cuts of beef
  • Eggs/egg whites
  • Soy beans

Difficulty losing weight can be linked to food allergies and sensitivities. We offer food sensitivity testing that can give you guidance on which foods you should avoid on your weight loss journey.

Click here to learn more about food sensitivity testing.

A detoxification can also jumpstart your weight loss quest by cleansing your insides and getting you to a good starting point to drop weight. Our physicians can recommend a detoxification program tailored specifically to your body.

Click here to learn more about detoxification.

It's never too late to start building a healthy foundation for the rest of your life. It is important to not just lose weight, but to develop everyday habits that will allow you to keep that weight off long term. Weight loss does not have to be a boring and miserable journey. You may discover new hobbies and friends by starting a regular exercise routine, and a proper nutritional plan will have you feeling more energetic.  We are happy to help you create a weight loss and lifestyle plan that will have you looking and feeling great.

Click here or call 480.428.3232 to schedule an appointment with an SCNM physician, student clinician, or resident.