The Doctor Is In: Easy common sense weight loss tips

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(KPLR) - Like a lot of things worth doing, no pain no gain. If you're looking for an easy way to lose weight, it's probably not true or not safe. Dr. Sonny Sagar explains to the Christine Buck, there's a price to be paid and once you can come to terms with that, you'll be ready to take the bull by the horns and work.

Losing weight, especially a lot of weight, is not something that should be done over a month or 6 weeks. It would be more sensible to have a 6-month, 12-month, 24-month, and even a 36-month goal for your weight to go down. It's tiny little things that you do every day that will cause you to lose weight (or gain weight) over the long haul.

You can contact Dr. Saggar:

Mustard Instead of Mayo
Save 85 calories just by swapping mustard for mayonnaise in a sandwich. It may be an acquired taste for some, after years of eating mayo, but it really will help.

Stop Eating at 7
Do your best to ensure you're not eating after 7:00pm. You're more likely to make unhealthy choices and less likely to sleep as well after a late meal. Second, because your GI tract is supposed to be digesting food in the first hour or two after eating, the last thing you want to do is divert all that energy used for body repair and recuperation that is supposed to happen when you sleep, towards your stomach! Finally, eating less than 2 hours before you lay down, will definitely increase your risk of experiencing GERD, or gastrointestinal reflux disease, also known as heartburn.

Cut Back on Salt
Fast food is salty food. If you cut back on the salt, in a few weeks you'll be able to better taste the natural salts in food and may not crave the junk as much as you used to. An additional benefit is reducing your blood pressure caused by fluid retention with having too much salt on board.

Lunchbox Surprises
If you're trying to lose weight with your significant other, pack each other's lunches. The lunchbox surprises will keep the both of you motivated. Working with a buddy or a partner increases the probability of substantial weight-control exponentially. If they are preparing your meals, while you are preparing theirs, then it`s sure to improve the relationship and probably increase the laughter too (laughing is also good energy expenditure for losing weight)!

Stairway to Slim
Make it a point to use the steps whenever possible. Use the bathroom on a different floor at work, take the stairs at the bus station, the airport or the mall.  Make sure you breathe as you climb stairs and take your time getting there - there's no need to rush!

Water-Rich Foods
Eating water-rich foods such as melons, tomatoes and celery can help fill you up without adding too many calories to your day. Staying well-hydrated will also make many of your body`s biochemistry better-regulated and improve your wakefulness and your mood. Hydration also prevents infection and disease.

Avocados can be your secret weight loss partners. They're high in fiber and healthy fats, giving you a meaty-tasting meat alternative. I eat avocado and tomato salads with balsamic vinegar at least once a week. It`s tasty and healthy - always a fabulous combination!

Pumpkin Seeds
A handful of unsalted pumpkin seeds make for a healthy mid-day snack. They're rich in magnesium, which helps lower blood pressure. Taken with a glass of water, they`ll keep your metabolic rate up and keep you from feeling those hunger pangs.

Good Posture
Keeping good posture will not only strengthen your core, which offloads the burden on your back, but will also add a small extra-calorie burn, because you're working slightly harder to maintain the position. Every hour on the hour, think of your posture, because we all tend to slouch when we`re not thinking about it. Just correct your posture and it`ll become normal for you to sit up straight. Apparently, women also find men more attractive if they maintain a better posture!

Yoga may be relaxing but you can also get a good workout. An hour of yoga can burn up to 350 calories.

Get familiar with quinoa - a wonderful grain that's easy to cook and goes great with sauteed vegetables or mushrooms. It`s also being called the new corn, because every farmer wants to grow it now, and it`s a very healthy grain too.

To connect with Dr. Saggar, the Medical Director at St. Louis Urgent Cares, and ask him any questions you like:

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