ST. LOUIS, MO (KTVI) - Dr. Sonny Saggar from St. Louis Urgent Cares stopped by for his third and final installment in the series about weight loss.
Dr. Saggar offered several more suggestions on how to start seeing results including boosting your metabolism, introducing strength training and wearing a pedometer.
He also suggests simple lifestyle changes such as eating veggie dips, skipping soda, avoiding sugar, eating breakfast and incorporating beans, whole wheat pasta, and nut butters into your diet.
Boost your metabolism with some green tea or chili peppers. But just because you're putting a lot of chili peppers in your food doesn't mean you can eat more of it. The path to healthy weight loss is through portion control and a balanced diet filled with nutrient-rich foods, not through a diet doused in chili peppers.
Muscle burns at least four times as many calories as fat does, so try 20 minutes of strength-straining two to three times a week. You're converting a less efficient energy-burning tissue (fat) to a more efficient one (muscle mass).
Using strength training for weight loss is a great idea. Strength training can lead to fat loss, increase metabolism and increase muscle mass. On top of a healthy diet, the best way to achieve weight loss is through using a program that consists of both strength and cardio training. The body responds to overload and adapts to imposed demand.
Wear a Pedometer
A pedometer can help keep track of your steps. If you're not getting 10,000 steps a day, you're not moving enough. It keeps you mindful of how much energy you're actually burning in a typical day and keeps you moving.
Try Veggie Dips
Use a vegetable bean dip such as hummus instead of ranch dressing or a fatty cream-based dip. This one's obvious - less fat, more veggies.
Pass on pop. You'll be amazed by how much weight you drop by simply switching to water. Very simple and very effective. Just quit cold turkey. You find a faster way to lose weight if you're a heavy soda drinker. Even diet soda drinkers have bigger waistlines.
People who eat breakfast have a better shot at losing and maintaining weight loss. Eating breakfast jump-starts your metabolism, and not only that, it can help ensure that you don't feel so starved later that you make bad eating choices for lunch or dinner.
To take advantage of your body's fat-burning potential, try to eat breakfast soon after waking up. High-fiber, high-protein breakfast options are a good choice for feeling full and energized. Cheerios, Oatmeal, fresh whole fruit on top.
Make sure you check food labels and avoid anything with more than 4 grams of sugar. Consuming too much sugar makes your body's insulin rapidly deposit it all into fat and the liver and then your sugar levels plummet, causing those highs and lows, and the feeling that you're addicted to sugar. This addiction will pass after 3 days if you cut out all the extra sugar, because your sugar levels will stabilize.
Opt for peanut butter or almond butter spreads instead of cream cheese or butter. Almond is usually more expensive. Read the label and avoid the one that has higher saturated fat.
Whole Wheat Pasta
Replace your regular pasta noodles with whole wheat pasta for a more filling meal. Higher fiber and complex carbs are healthier and they take longer to breakdown, preventing the rapid swings of simple carbs.
Go lean with bean protein. Beans are an affordable and healthy alternative to meat and are high in fiber and wonderfully filling.
Believe in Yourself and Visualize
Pick up a 5- or 10-pound weight at the gym and visualize that weight coming off. Holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be on your body. See yourself with less weight. Picture it. Meditate on it. Believe that you can achieve it and that you will. The more you're convinced of this, the more likely you are to succeed (as with anything in life, really).
St. Louis Urgent Cares presently has 3 locations in St. Louis: Downtown Urgent Care, Eureka Urgent Care and Creve Coeur Urgent Care, and North City Urgent Care.
You can get a cholesterol profile and a flu vaccine at each facility if you come in as a patient for any illness or injury.