Are you ready to start your lifestyle journey towards a healthier weight? Reaching or maintaining a healthy weight can optimize your overall health. Jen Stein, MS, RDN, CDCES, a registered dietician at Cooperman Barnabas Medical Center (CBMC), shares the following tips to help get your started.
Start with a plan for life-long health. Focus on the big picture of overall good health, not just short-term weight loss.
Set realistic goals. Goals are reached when you make step-by-step changes. For example, instead of focusing on bringing lunch to work every day, try packing it 2 to 3 times a week. Track your progress with food and activity apps like “My Fitness Pal” or “Noom.”
Remove energy zappers. Skip the soda, sugary coffee and energy drinks as they will leave you buzzing for an hour or so, but will likely cause a crash. Quench your thirst with water, low-calorie flavored water or seltzer.
Snacks are a bridge not a meal. Snacks should have protein and fiber-rich carbohydrates to provide lasting energy and bridge the gap to your next meal. Keep in mind that snacks should not fill you up, so grab an apple, a handful of nuts, carrots, string cheese, or Greek yogurt and berries.
Know when you have had enough to eat. Being mindful of your fullness is a powerful tool. “Ate” diary app is an intuitive mindful eating app that helps you uncover the “why” of how food makes you feel and what works best for you.
Find ways to be active throughout day. Each week, aim for 2 hours and 30 minutes of moderate-intensity aerobic activity such as walking. You can split up the activity time as it works best for you and your schedule. Maybe do a longer walk on the weekend and shorter bursts of activity during the week.
At Cooperman Barnabas Medical Center, instead of emphasizing short-term goals like reducing the size of your waist, we focus on long-term benefits like reducing your risk of diabetes, sleep apnea and hypertension. CBMC’s Weight Loss and Bariatric Surgery Program is a Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program Comprehensive Center with Adolescent Qualifications. As one of a few free standing facilities in the US to have this prestigious designation, we can help you achieve your weight loss goals. The program is led by accomplished laparoscopic bariatric surgeons who are respected members of the American Society for Metabolic Bariatric Surgery. To learn more, please contact Jen Stein at 973-322-9845 or jenifer.stein@rwjbh.org or register online for an upcoming information session.
Adapted from the Academy of Nutrition and Dietetics staff registered dietitians nutritionists.