Updated: Oct 20
Weightloss Management in Little Elm and Frisco, TX
Rising obesity rates are a major concern around the world. About 60% of Americans are either overweight or obese. In 2020, more than 2 billion adults worldwide were overweight (BMI > 25). Of all these adults, over 600 million were obese (BMI > 30).
People that are overweight or obese have a high risk for many chronic diseases including Type 2 diabetes, stroke, high blood pressure, hypertension, and cardiovascular diseases.
Due to the increasing obesity rates in many parts of the world, proper weight management strategies are paramount.
Understanding the basic science of weight management and some of the strategies for attaining and maintaining a healthy weight is very important to a person's overall health.
Weight management includes the techniques, lifestyle changes, and physiological processes that contribute to a person's ability to lose excess weight and maintain healthy body weight. It also involves developing strategies to track weight over time and identify ideal body weights for different individuals.
Weight management techniques typically include long-term healthy lifestyle changes that promote healthy eating and daily physical activity.
Weight-Loss and Maintenance Strategies in Little Elm and Frisco, TX
There are many different weight loss and maintenance strategies that can help you lose and maintain your ideal body weight.
Exercise is the foremost way to lose and maintain a healthy weight. Studies have proven that people who engage in exercise are more likely to lose and maintain their weight loss than people who don’t engage in exercise.
Set a long-term exercise regime for yourself. Aim to build up to a minimum of 3-4 hours of exercise per week. There are many different types of exercises that you can engage in. You can start from simple to more strenuous exercises. Running or jogging around your neighborhood for a minimum of 30 minutes daily is a good exercise that can help you burn excess weight. You can also hire a gym instructor to direct and supervise you during your exercise sessions.
2. Eat healthy diets
Eating healthy low-calorie and low-fat diets can help you lose weight. Eat healthy diets of whole, unprocessed foods that are rich in protein and fiber. Fruit and vegetables are low in calories and fat, and high in fiber. Eating more fruits and vegetables can significantly help you lose weight. Fruits and vegetables also contain plenty of vitamins and minerals that your body needs.
3. Drink plenty of water
Drinking plenty of water helps you stay hydrated always. Water doesn’t contain any calories or fat. Drinking plenty of water also helps you stay full and reduces your hunger for food.
4. Eat responsibly
Eating all the time and in large quantities can make you gain excess weight. Be mindful of the portions of food you eat and how frequently you eat. Avoid overeating and prioritize mealtime. Avoid eating late in the night, as it takes more effort for your food to digest at night. Eat-in smaller quantities and stop eating immediately you feel full.
5. Be active
Apart from exercise, it is also important to be active if you want to lose weight. Reduce the time you sit down watching TV or sitting in front of your computer. Reduce the time you lay on your bed. Go out and keep your feet moving. Take a walk around your neighborhood for about an hour every day. Engage in recreational activities that can keep you active.
6. Avoid snacks and junk foods
Avoid the temptation to always eat snacks and junk foods such as chocolate, biscuits, crisps, and sweet fizzy drinks. If you must eat snacks, opt for healthy snacks, such as fruit, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn, and natural fruit juice.
7. Reduce your intake of alcohol
Excessive intake of alcohol can cause weight gain. A glass of wine can contain as many calories as a piece of chocolate. Limit your intake of alcohol and the frequency at which you drink alcohol.
8. Plan your meals
Plan your meals for the day and week, and ensure that you keep to your meal plan. Plan your breakfast, lunch, and dinner for the week. Make sure you stick to your calorie allowance.
9. Join a support group
A support group is a group of people with similar needs. Having a group of friends that also working to lose weight can help you stay positive. Joining a support group that can listen and relates to what you are going through, will give more hope and a positive attitude to continue with your weight loss endeavors.
10. Keep a positive attitude
A lot of people who are overweight lose hope when they don’t see immediate results after engaging in exercises and other weight loss techniques after a while. This is what has kept many overweight people from losing excess weight and maintaining a healthy weight. You have done a great job to get to where you are now, don’t lose hope.
Even if you’re not seeing immediate results, keep exercising and doing those things you’re doing to lose excess weight. Continue your healthy eating habits, believe in yourself, and keep in mind that someday you will attain the ideal body weight that you desire. Remember that each new day is a fresh start to work towards attaining the ideal body weight that you desire.
11. Make an appointment with a registered dietitian
A registered dietitian can work with you and provide expert advice for the appropriate diets that you should eat to aid weight loss. If you need expert advice for nutrition information, make an appointment with us today. We will assign you a registered dietitian that will work with you and provide you with helpful tips that can aid your weight loss and maintain a healthy life.
Importance of Weight Management
Weight management has many benefits that it can provide to people.
Weight management can promote a variety of health benefits to people that are overweight.
Losing a significant amount of weight can positively impact your health. If you are overweight or obese, losing just a small amount of weight can improve your overall health. Some studies show that just a 5% to 10% decrease in your weight can positively impact your health.
Weightloss management health benefits
The many health benefits you can gain when you lose excess weight include:
Reduced joint pain
Reduced risk of certain cancers
Reduced risk of diabetes
Reduced risk of heart disease
Reduced risk of stroke
Reduced risk and improvement in symptoms of osteoarthritis
Reduced risk and improvement in symptoms of sleep apnea
Improved blood sugar levels
Improved cholesterol levels
Reduced blood pressure
Decreased back pain
In addition to the health benefits, you will also experience an improved lifestyle. Reducing excess weight and maintaining a healthy weight can provide lifestyle benefits such as:
Improved body image or appearance
Improved sex life
More active social life
Things to Avoid on Weight Management
One of the best ways to lose weight is to eat healthy low-calorie and low-fat diets. Knowing which foods to avoid and which to eat can help you lose excess weight and also maintain healthy body weight.
The major things that you should avoid when you want to lose weight are certain foods and drinks you take.
The different types of foods and drinks that you should avoid eating when trying to lose weight include:
1. Baked foods
Baked foods, such as cookies and pastries, are often very high in added sugars and fructose. Many baked foods also contain trans fats that can cause weight gain. You should avoid baked foods as you’re trying to lose weight.
2. Fried foods
Fried foods, including French fries, fried chicken, and others are generally high in calories, salt, and unhealthy fats.
Most of these fried foods lack fiber and protein and don’t help a person feel full for long. Eating fried foods can cause weight gain. If you’re trying to lose weight, you should avoid fried foods.
3. Fast-food hamburgers
Fast-food hamburgers are high in fat and calories. When trying to lose weight, you should avoid fast-food hamburgers. More healthy alternatives can include grilled chicken, fish, or salads.
4. White pasta and bread
White pasta and bread made with refined wheat flour are typically high in calories and carbohydrates. Avoid white pasta and bread made with refined wheat flour. Instead, eat whole-grain varieties of pasta and bread, as they contain more fiber and nutrients than white varieties.
5. Crackers and chips
Crackers and chips are usually high in calories and also contain added fats, salts, and sugar. Eating them often can cause weight gain. More healthy alternatives include raw carrots or celery with hummus or roasted nuts with no added salt or sugar.
6. Processed meat
Processed meat includes dried, smoked, fermented, or canned meat. Processed meats are high in calories and can significantly cause weight gain. Avoid processed meats, and instead go with lean protein sources, such as poultry and fish.
7. Sugary beverages
Many sugary beverages, such as sodas, sports drinks, and fruit juices, are very high in added sugars and can cause weight gain. Avoid Surgery beverages and instead, drink natural juices from fruits.
8. Sweetened Yogurt
Many people consider yogurt to be a healthy food for weight loss, but this is not true for all types of yogurt. Greek yogurt contains protein, and the bacterial cultures in Greek yogurt may aid digestion.
It is best to avoid sweetened yogurts, as they contain calories and sugar. Fat-free yogurts may contain added sugars. It is best to go for Greek yogurt without added sugar.
9. Candied dried fruits
Dried fruits contain less water, and are a concentrated source of fructose. Dried fruits contain more calories and sugar than fresh fruits.
While you can still enjoy dried fruits in moderation, it is important to check that they do not contain added sugar.
10. Ice cream
Ice cream is a high-sugar, high-calorie dessert. Taking ice cream can cause weight gain. As an alternative, you can blend Greek yogurt with fresh fruit and freeze the mixture to form ice cream.
Alcoholic beverages are high in calories and sugar. They contain little or no protein and fiber. Whether it is beer, red wine, or spirits, they all contain calories. As a person trying to lose weight, you can still enjoy an occasional intake of alcohol if you wish. It is best to drink alcohol in moderation.
Weight Management Formula
Losing excess weight and maintaining a healthy body weight means reminding yourself of how many calories your body actually needs each day to function at its best. Once you know the number of calories, losing weight and feeling great becomes easier.
To find out how many calories your body needs each day, what you need to do is to take your current body weight and multiply it by 13 (if you don’t exercise at all), or multiply it by 15 (if you exercise a few times weekly) or multiply it by 18 (if you exercise five days or more a week). The number you’ll have is a rough idea of the number of calories you’re most likely eating right now.
For example, if you weigh 150 pounds and you don’t exercise at all, then you would need to multiply 150 by 13, which is a total of 1,950.
If you weigh 150 pounds and exercise three days a week, then you would multiply 150 by 15, which is a total of 2,250.
If you weigh 150 pounds and exercise five days or more a week, then you would multiply 150 by 18, which is a total of 2,700.
What is the key to weight management?
The major key to weight management is exercise and healthy eating habits. Studies have proven that people that engage in exercise and follow healthy eating habits are more likely to lose and maintain healthy body weight than those that don’t exercise and follow healthy eating habits.
What is the most effective weight-loss method or program?
Following a steady exercise program is the best way to lose weight. Exercise allows you to burn out calories. Even if you’re eating foods that contain some amounts of calories, engaging in regular exercises can help burn out those calories and make you lose weight. Combining exercises with healthy eating habits is the most effective way to lose weight in the shortest possible time. Eating fruits, vegetables, low-calorie diets, and exercising along with healthy eating habits can help you lose weight within the shortest possible time.
How can I kick-start my weight loss?
You can kick start your weight loss journey by eating healthy. Follow a healthy eating habit and lifestyle. It is a good idea to seek the services of a dietitian that will provide you with expert advice on the right diets to eat.
Is there any medicine for weight loss?
While there are tons of medicine available both online and offline that supposedly aid weight loss, The U.S Food and Drug Administration (FDA) has approved some weight-loss drugs for long-term use. These drugs include:
Phentermine (Adipex-P, Ionamin, Pro-Fast)
What is a normal weight for females?
A female’s ideal weight depends on a number of factors, such as height, frame size, fat and muscle proportion, and age.
According to The Centers for Disease Control and Prevention (CDC), American women aged 20 years and older weigh an average of 170.6 pounds (lbs).
How BMI is Used to Determine Ideal Weight for Females
Body Mass Index (BMI) is a tool used to determine if a person is overweight or not. It is used to determine ideal weight ranges.
BMI is calculated by dividing body weight by the square of height.
BMI = body weight (in kg) ÷ height (in meters) squared
BMI less than 18.5: Below normal weight
BMI 18.5 to 24.9: Normal weight
BMI 25 to 29.9: Overweight
BMI 30 to 34.9: Class I Obesity
BMI 35 to 39.9: Class II Obesity
BMI 40 or greater: Class III Obesity
How can I know my normal weight?
Normal weight is BMI of 18.5 to 24.9.
What is a weight management plan based on?
The weight management plan is typically based on caloric intake and caloric expenditure. The number of calories you take in and the number of calories you burn out will determine if you will lose weight or not.
How can I maintain my weight without exercise?
You can maintain your ideal weight without exercise by keeping to healthy eating habits. Drink water regularly, eat foods that are low in fat and calories and eat foods in small quantities.
If you’re planning to kick start your weight loss program, we can provide you with expert advice and care to ensure you lose weight in the shortest possible time.
Pari’s MedSpa is a reputable medical spa that is located in Little Elm, Texas. We provide you with a robust weight loss program that ensures that you get that healthy and admirable body that you always wanted.
We walk with you throughout your weight loss program and provide you with expert instructions on not only how to lose weight but how to sustain your new healthy weight.
Book an appointment with us today, and let’s get started by helping you get that ideal body weight that you’ve always dreamed of.