Another new year is approaching, and with it, resolutions, promises, and goals. If you’re like 20% of your fellow resolution-makers, losing weight is your primary aim.
Whether this is your first time stepping into the weight loss arena or you’ve re-upped your commitment, you’ve come to the right place. Dr. Michael Skardasis at Optimal Performance Medicine in Woodstock, Georgia, has years of experience helping at every stage of weight loss, especially those who are just starting.
In this blog, we walk through a few key factors that have the greatest impact on long-term weight loss. Some may be familiar to you, and others may surprise you. Either way, if you’re ready to lose weight, you should gain inspiration and a road map to set you up for success.
A better diet
This first pillar of weight loss shouldn’t be a shocker. Eating a healthier diet is paramount if you want to lose weight. And it doesn’t mean you have to slash your calories to impossible levels.
Creating a calorie deficit is crucial to weight loss, but more than anything, we want you to start thinking of it in terms of quality over quantity. High-volume, whole foods packed with nutrients keep you fuller longer and support your overall health.
Start shopping for, cooking, and eating vegetables, whole grains, fruits, low-fat dairy, lean meats, seafood, beans, and nuts.
Tracking your macronutrients – proteins, carbohydrates, and fats – with your calorie intake can also help you see where you’re “spending” most of your meals and where you can make adjustments.
But not a restrictive diet
Diets that whittle your meals down to a single cheese cube or force you to eat things you hate aren’t going to stick. We can help you find a diet plan tailored to your taste buds, lifestyle, and goals — most of the time, we even include some of your favorite treats.
Adding exercise is another no-brainer. But when you combine it with a more balanced diet (and fewer calories), the results increase tenfold. Don’t panic if you feel intimidated by exercise. You don’t have to start slinging dumbbells or dripping sweat on a treadmill.
We work with you to create an exercise program that suits your abilities, interests, and goals.
Rome wasn’t built a day, so you shouldn’t expect to hit your goal weight in a week — and trying to do so can be dangerous. We recommend small, intentional steps that focus on changing habits one at a time.
Too much too fast can be too difficult to manage, may make you throw in the towel, and won’t produce long-term results. Start by eating better the first week, moving more the next week, managing your stress the next, and so on.
We understand wanting to go straight from where you are to the cover of a magazine, but if your goals are simply out of reach, you’re more likely to give up. Though feeling confident in how you look is a great motivator and a valid reason to lose weight, your main goal should be a healthier body.
Our team can help you decide on a good target weight and help you adjust it as and if needed.
You get to reward yourself while losing weight? Absolutely. Find ways to reward your progress and milestones to keep your motivation high. That could mean buying new clothes to fit your new positive outlook or traveling to visit loved ones.
This is a weight loss journey, and journeys inevitably have hiccups. You will mess up, stray from your diet plan, or skip a day or two at the gym. None of those is a good reason to give up. Simply start again by making your next decision a better one.
Tell a friend (or two or three) about your plans and goals. Having a support system or even someone to join you in your journey can make all the difference.
You can find a lot of information online about weight loss, but sooner or later, overwhelm will set in. Dr. Skardasis has years of experience tailoring weight loss programs to individuals, and our team offers support, education, guidance, and long-term treatment — dedication you just can’t get from an app or YouTube trainer.
If you’re ready to get healthier for real this time and lose that weight, call Optimal Performance Medicine to schedule an appointment with our friendly staff or use online booking.