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18 Tips for Losing Weight in 2018
It’s a new year, and no doubt you’re in the beginning stages of creating your “new self.” For some people, that means simply drinking more water or reading 2 books a month. But for others, their goals are much loftier and take some serious life changes to achieve. The single most common goal around the new year is, you guessed it: to lose weight.
Every year on January 1st, people around the country commit to their new gym schedules and strict diets. But what a lot of people forget is that you can only achieve long-term weight loss and maintenance by committing to a lifestyle change. To change your lifestyle, you must spark change in mindset. It takes serious willpower and self-discipline to commit to a new lifestyle, but we’ve come up with a handy list of 18 ways you can make this transition a little easier for you in 2018.
Drink Water. A Lot of Water
Alright, not too much (yes, there is such thing as drinking too much water). However, keeping hydrated is shown to help curb cravings, help with portion control and make you feel more energized. Find out what your ideal daily water intake is, and be sure to drink a glass of water before a meal to make sure you don’t overeat.
Read more: Misconception: Many bariatric patients become alcoholics after their surgery
Cut Refined Carbs and Sugar, Not Fat.
Dietary fat gets a bad rap. And while yes, some types of fat are bad for you, other types are necessary for our health. So, instead of opting for low-fat versions of foods like ice cream and yogurt (which turn out to be more sugary than full-fat products), just cut down on your sugar and carb intake. Eat more whole foods that are naturally low in fat (like most veggies), and stick to small servings of whole, full-fat foods like dairy, olive oil, and avocados.
When we say “refined carbs”, we mean the carbs you get from processed foods like white bread, pasta, and most packaged/processed goods. Fruit, vegetables, beans, and whole grains are the types of carbohydrates that will keep your blood sugar regulated and give you the energy you need to get through the day.
Eat Meals Consisting of Protein, Fat, and Veggies.
Like we mentioned before, fat isn’t the bad guy here. The bad guys are refined sugar and carbs. You want your plate to be balanced, colorful, and give you all of the nutrients you need. If weight loss is your goal, you can do this by making sure your plate consists of lean protein, healthy fats, and lots of veggies.
Stop Eating Out (As Often).
Are you eating out more than a few times a month? Eating out makes it difficult to watch your portions, and you can’t always be sure what exactly is in your meal. Ditch the restaurants this year and opt to stay home and cook for yourself. Not only will you gain cooking skills and save money, it will be easier to lose weight.
Shop Around the Perimeter of the Grocery Store; Skip the Middle
Most grocery stores in the US are set up with the processed/dry/packaged foods in the middle of the store, with the meat, dairy, and produce sections lining the perimeter. Skip the temptation by not walking through the middle aisles in the first place. When you’re aiming to lose weight, whole foods are the best way to do that. And where can you find your whole foods? On the perimeter!
Don’t Skip Meals.
Many people think that by skipping meals, such as breakfast, they’re helping themselves lose weight. Well, the evidence shows that this does the opposite. People who skip a balanced breakfast are more likely to fall into poor food choices later in the day. When you haven’t eaten anything and your blood sugar dips quickly, you will convince yourself you need that donut to feel normal again. Don’t fall into that trap!
Exercise Wherever, Whenever You Can.
If you work 8 hours a day at an office, get up and move whenever you can. Do 10 squats every time you go to the bathroom (which should be often if you’re following tip #1). Take a quick walk or run during your lunch break. Look for every opportunity to get yourself moving!
Leave Bad Habits Behind (For Good)
Still smoking in 2018? Still drinking soda and eating candy in 2018? Still dousing your food in salt in 2018? These bad habits are not conducive to weight loss, so make a plan to kick these habits to the curb for good.
Purge Your Pantry.
A fresh year deserves a fresh start. If you are moving on to a new diet and lifestyle, let your cupboards reflect that. Clean your out your pantry and get rid of anything that does not fit your new lifestyle. Donate what you can, and throw away the rest.
Team up with a Friend and Hold Each Other Accountable
For some people, having someone holding them accountable for their choices makes them more likely to fall out of bad habits and into good ones. If you are this type of person, we suggest getting a friend to join you on your health kick.
Make a Killer Playlist.
Hate going to the gym? Create a playlist that will make you excited to hit the treadmill!
Write down Your Goals and Break Them into Small, Manageable Chunks
This can be used to achieve any goal, even for weight loss. First, write down your goal. Then, write out each step that needs to be completed in order for you to meet that goal. Set due dates for each step, and make sure you carve out the time to actually do it. This makes lofty goals seems less intimidating, and makes you much more likely to achieve them.
Commit to Taking a Walk Each Morning.
Taking a walk around your neighborhood early in the morning can be your time to finish that audiobook, listen to your favorite podcast, or just enjoy some early morning quiet and scenery. Plus, walking adds up and can be a great low-impact workout.
If the Gym Isn’t Your Thing, Don’t Go.
The gym isn’t for everyone. Find something that is! Yoga, barre, pilates, and other types of workout classes are available in most cities. If you need more direction, hire a personal trainer. If you can’t spend the money on any of these things, take advantage of the millions of (free) workout videos on YouTube.
Hire a Nutritionist
If you’re having trouble coming up with your own diet plan, consult a professional. They will help you develop a plan specifically catered to your needs and goals.
Keep a Positive Mindset.
If you have been struggling with your weight for a long time, it can be difficult to get out of that negative feedback loop. Just know that your weight loss journey is no one else’s business. Don’t set out to change your body for other people, but for yourself and your health. If this means finding a therapist to talk through your relationship with food, exercise, and your body, then so be it! A positive mindset will work wonders for your willpower and motivation.
Do Your Research
Know what you’re talking about. With so much information floating around out there (especially from people who are not doctors) it can be hard to come to a conclusion on what is true and what is myth. Ask your doctor, ask a nutritionist, and only get information from reliable sources. This will help you spend more time on methods that work, and less on ones that do not.
Consider Your Surgical Options
When all else fails, you still have options. Bariatric surgery is actually extremely effective for those who cannot lose enough weight through traditional means. If your goal is to fight obesity in 2018, Advanced Surgical and Bariatrics may be able to help. Bariatric surgery is a group of procedures that help patients lose weight rapidly and make them more likely to keep the weight off long-term.
Interested in learning more about how bariatric surgery can help you keep the weight off for good? Head on over to Advanced Surgical and Bariatrics to schedule your consultation and take the first step of meeting your 2018 weight loss goals!
Dr. Ragui Sadek is a premier surgeon who established a state-of-the-art and one of the safest bariatric surgery programs in the state. Dr. Sadek has fellowship training in both laparoscopic/bariatric surgery and surgical trauma/critical care, allowing him to safely perform complex surgeries on patients who have been turned down by other practices. As a Clinical Assistant Professor of surgery at RWJ Medical School & the Director of bariatric surgery program at RWJ University Hospital, Dr. Sadek offers a cutting-edge range of laparoscopic, robotic, & bariatric surgical procedures with a complication rate substantially below the national average.
Dr. Sadek is a Clinical Assistant Professor of Surgery at Rutgers-Robert Wood Johnson Medical School and a Fellow of the American College of Surgeons. Having performed more than three thousand advanced surgical procedures, Dr. Sadek has established a strong patient satisfaction rate and a solid reputation among the surgical community and is renowned as a top physician in his field by International Association of Healthcare Professionals. As a board-certified surgeon, he holds affiliations with the American Society of Metabolic and Bariatric Surgery and the Society of American Gastro Endoscopic Surgeons. More about Dr. Sadek
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