Here are 5 simple facts about how to lose weight, starting with what foods to eat and how much.
1. Reduce carbohydrate intake.
Carbohydrates are also called sugar, starch, or just carbs. To lower your carbs, start by reducing or eliminating sugar and starch from your diet.
Keep total carbs below 100 grams per day (or 50 grams of carbs minus fiber).
Carbs come in many forms. Here’s a quick guide to total carbs in common foods:
| LESS of these (high carbs) | MORE of these (low carbs) |
| 1 cup rice, cooked (45 g carbs) | 1 cup cauliflower rice (3 g carbs) |
| 1 cup spaghetti, cooked (43 g) | 1 cup spaghetti squash (7 g) |
| 1 baked potato, medium (37 g) | 2 cups salad (4.6 g) |
| 1 hamburger bun (20 g) | 1 hamburger (no bun) (4 g) |
| 1 cup ice cream (32 g) | 1 cup watermelon (12 g) |
Get your daily carbohydrates from non-starchy vegetables and low sugar fruits, not from processed foods, sugar, white flour and starch. Artificial sweeteners (also called sugar alcohols) can impact your total carb count too. Ask Dr. Keller about how to measure carbs from foods and sweeteners so you can lose weight.
2. Get the right amount of protein.
Guidelines to maintain muscle mass and lose weight suggest a daily total of 0.73 to 1 gram of protein per pound at your current weight.
Athletes and heavy exercisers should consume 1.5 mgs of protein per pound for weight loss. Protein promotes satiety (feeling satisfied after eating), helps maintain lean body mass, increases thermic effect (energy used to digest food), and decreases the body’s efficiency in storing extra calories as fat.
3. Plan time restricted eating.
Make sure you have at least 12 hours between dinner and breakfast. For example, if you stop eating at 8 pm at night do not eat again until the next morning at 8 am.
Studies show that time restricted eating not only helps with weight loss, but also helps to manage insulin resistance by allowing insulin levels to decrease during the fasting state. Some people benefit from even longer fasting periods.
4. Make exercise part of your daily routine.
You cannot exercise a bad diet away. But you can improve your metabolism by increasing your lean muscle mass. A combination of aerobic exercise and weightlifting will help you to lose weight. Exercise is even more important in helping you maintain your weight loss.
5. Get enough sleep.
Getting good quality sleep is important. Sleeping less than 7.5 hours per night is associated with weight gain.
10 Additional Weight-Loss Tips:
- Eat only when you’re hungry.
- Avoid mindless snacking.
- Plan your meals.
- Keep a food journal (the Optimal Wellness Center App makes it easy)
- Manage stress.
- Weigh yourself every day.
- Drink black coffee or tea.
- Drink water before meals.
- Don’t drink your calories.
- Limit alcohol.
You can lose weight and keep it off.
Often it’s misinformation and the presence of unhealthy food everywhere that leads to weight gain.
You can learn to eat to feel great and lose weight. Get a weight loss program that works specifically for you from Dr. Betty Keller.
Your unique program begins with a comprehensive history and physical. We do comprehensive laboratory testing including evaluating genes that affect your weight. We use your metabolic and genetic profile to help develop your diet. In our program you’ll get:
- Meal planning for complete nutrition
- Safe exercise programs
- Ways to cope with thoughts and feelings
- Support for healthier habits that work for you
- A free app to help you make healthier choices
- Personal attention and guidance from Dr. Keller
Call Dr. Keller for your Optimal Wellness Weight Loss Program 201-485-7930