If you’ve tried and failed to lose weight, you’re not alone. Every year, roughly half of American adults struggle to lose weight, and 74% of US adults still weigh more than they should.
Our doctor and team at Dr. Nez Santana-Bariatric Surgery Office provide a variety of weight loss options, including medical weight loss and bariatric surgery. We also know that your diet is the most important factor in losing and maintaining weight loss.
Continue reading to learn about five simple dietary changes that can help you lose weight.
1. Avoid sugary beverages.
Every day, the average American adult consumes about 77 grams of sugar. That’s 60 pounds of extra sugar per person per year! Sugary beverages are a major contributor. In fact, studies show that people who avoid sweetened beverages lose weight.
2. Switch from refined to unprocessed whole grains.
Refined carbohydrates, like wheat to white flour, have been highly processed, transforming them from their natural state into something unrecognizable. Most of the fiber and nutrients in carbohydrates are removed during processing, making them easier for your bloodstream to absorb, raising your blood sugar quickly and increasing hunger and cravings.
3. Eat more vegetables
Everyone should eat more vegetables, but vegetables are especially important if you’re trying to lose weight. Vegetables, which are high in nutrients and minerals such as vitamin C, B vitamins, calcium, iron, protein, and others, help restore your nutrition and improve your overall health.
What else? Vegetables are high in fiber and water but low in fat and calories, making them ideal for weight management. At meals, make at least half of your plate raw or cooked vegetables. Consume dark leafy greens, cruciferous vegetables, carrots, sweet potatoes, squashes, peppers, onions, radishes, and potatoes.
4. Choose beans and legumes.
Beans and legumes are high in protein and fiber, so they keep you fuller for longer. They also contain antioxidants, which protect your cells from damage, slow aging, and fight disease, all of which help you feel better and stay motivated to lose weight.
5. Consume more water
Researchers discovered that drinking water helps you lose weight in a variety of ways. Drinking water throughout the day keeps your stomach full and your appetite at bay. Hydration also makes it easier to exercise and boosts your metabolism.
More assistance for long-term weight loss
Our team at Dr. Núñez Santana provides a variety of weight loss options for long-term weight loss. Many factors influence the best treatment option, including your BMI, health history, previous treatment history, and others. Among the options are:
- Weight loss under medical supervision
- The gastric balloon
- Sleeve gastrectomy
- Endoscopic gastroplasty with a sleeve
For qualified patients, we also provide bariatric surgery. Keep in mind that most insurance companies require participation in a medical weight-loss program prior to having this procedure.