The Doctor Is In: More tips on how to lose weight
ST. LOUIS, MO (KTVI) – Dr. Sonny Saggar from St. Louis Urgent Cares stopped by the studio for part two of his discussion on weight loss.
He talked to Christine Buck about some basic tips for shedding pounds.
1. Eat Oatmeal
Oats are your friends. Eating a cup of oatmeal in the morning will prevent you from gorging in the afternoon. It’s nutritious, filling, high-fiber, LDL-lowering and grain. It also helps with high blood pressure and diabetes control. Combine it with fresh fruit if you don’t love the taste of oatmeal.
2. Enjoy Healthy Fats
Foods with healthy fats (monounsaturated such as olives), or polyunsaturated fats like avocado and walnuts help you feel satisfied and full, and they’re much better for you than animal fats.
3. Don’t Skip Meals
Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories. The fat-storing mode is essentially a lower metabolic rate stateand this is why, for the same amount of food in a day, eating many smaller meals is better than a few larger ones.
You should raise your metabolic rate as often as possible, by eating small meals 5 or 6 times a day, rather than the same amount of food as larger meals, just 2 or 3 times a day. Never miss breakfast.
4. Snack on Nuts
Got nuts with nuts. Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture, and making them less likely to stick in your teeth and easier to munch on; have them instead of potato chips.
Use meditation to help you cope with chronic stress, which can lead you to crave feel-good carbs. This is a much bigger subject, but the main point here is that a calmness of mind, results in less craving of junk food, so let’s prevent that situation in the first place by controlling the mind and processing stressful challenges differently. It’s easy to say, but hard to do. The good thing is that once you begin to do it, it’ll get easier and easier with practice.
6. Cook But Don’t Fry
You may be used to fried foods, but there are other healthier ways to cook including: roasting, steaming, poaching, baking and grilling. Heating oil for frying changes the molecular structure of the essential fatty acids and allows them to become ‘oxidized’, creating molecules that are known as ‘free radicals’ and which damage the surface of body cells. Also, when oils are heated to that degree, trans fats are formed, which raise your LDL (the bad cholesterol we discussed last week), which can increase your risk of heart and vascular disease.
7. Stay Hydrated
Don’t confuse thirst with hunger. Drink a glass of water when you feel hungry to see if that’s what you’re really craving. You may find that many hunger pangs will resolve after waiting just 10 minutes and drinking a glass of water.
8. Slow Down
Odds are you’re eating too fast. Try to hold a conversation while having a meal so you’re not gulping down more than you need to feel full. Gorging like this, without allowing your stomach a chance to report back to the brain that it`s full, will result in you eating far more than you actually need.
9. Walk Before Meals
Take a brisk walk before lunch or dinner. Not only will you get in some exercise, you’re less likely to choose something unhealthy after a little movement. Also, it’ll raise your metabolic rate a little, priming your body for depleting those fat stores, which will also happen when you actually eat a small meal right afterward. It’s also been shown that a little exercise before a meal, improves the elasticity of the blood vessels after a fatty meal, which helps control high blood pressure.
10. Small Plates
Are your dishes too big? A healthy dinner should fit on a 9-inch plate. You may find that kid-sized plates are more appropriately sized to feed an adult. It’s just a habit that doesn’t require any self-control – change all the plates in your house. Of course, you then have to be sure you don’t pile the food up high to make up for the sudden plate-space shortage.
St. Louis Urgent Cares presently has 3 locations in St. Louis: Downtown Urgent Care, Eureka Urgent Care and Creve Coeur Urgent Care, and tomorrow, a 4th location opens in North City. You can get a lipid profile and blood pressure check for free at any facility.
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