5 Practical Ways to Control Your Weight

Being overweight or obese puts you at risk for a number of serious conditions, including high blood pressure (hypertension), high cholesterol, heart disease, Type 2 diabetes, asthma, and sleep apnea, among others.

You can decrease your risk by losing the excess weight through a combination of diet, exercise, a support network, and a motivator that keeps you heading in the right direction when things get hard.

At Sidhu Psychiatric Clinic in Palm Harbor, Florida, board-certified psychiatric mental health nurse practitioner Kanwaljit “Kavi” Sidhu, NP-C, PMHNP-BC, and our staff offer a medical weight loss program for our patients who need support along the way. Along with a healthy diet and an exercise regimen, we offer accountability to keep you moving in the right direction.

In this blog, we talk about five practical ways to help you control your weight and be a healthier version of yourself.

5 practical ways to control your weight

Here are five ways to help you shed the pounds and achieve a healthy weight.

1. Make a plan

Suddenly going on a diet without establishing achievable goals or making a plan to reach them is a guarantee you won’t go the distance. When something comes up that you weren’t expecting, you won’t know what to do or how to modify your actions to solve the problem.

If you intend to lose weight, speak with Kavi about it and get her input. She can give you suggestions for all aspects of your weight loss journey and hold you accountable to the goals you set. She can also guide you back to the path if she sees you straying from it.

2. Eat healthy meals

A simple way to create a healthy meal plan is to make sure every meal consists of fruit and vegetables, whole grains, lean protein, and healthy fats like olive oil and avocado. Total fiber intake should be 25-30 grams per day.

Aim to incorporate the following foods into meals and snacks:

• Fresh fruits and vegetables
• Fatty fish like salmon and sardines
• Legumes
• Nuts
• Seeds
• Whole grains, such as brown rice and oatmeal

You should also aim to eliminate trans fats and minimize the intake of saturated fats, both of which have a strong link to the incidence of coronary heart disease. 

Foods you should limit include:

• Those with added oils, butter, and sugar
• Fatty red or processed meats
• Baked goods (a big source of trans fats)
• Nutrient-poor processed foods such as chips or cookies

In some cases, removing foods from your diet might cause you to become deficient in some necessary vitamins and minerals. As part of our weight loss program, you can speak with a registered dietitian nutritionist (RDN) for guidance.

And keeping a journal of what foods you eat when and how much weight you’ve lost can help you stay true to your plan and serve as a visible reminder that you’re making progress toward your goal.

3. Exercise regularly

Regular exercise is essential for both physical and mental health, and increasing the frequency and intensity of physical activity in a disciplined, purposeful way is crucial for successful weight loss.

The American Heart Association (AHA) recommends 150 minutes weekly of moderate-intensity daily activity, such as brisk walking, swimming, or bicycling.

People who aren’t physically active at the start can gradually increase the amount and intensity of the exercise they do. It’s the most sustainable way to ensure that regular exercise becomes a part of your new lifestyle.

Journaling your physical activity, just like your food, can help you stay on top of your progress. There are many cellphone apps that can help you stay motivated, accountable, and confident.

4. Eat mindfully

Mindful eating involves being fully aware of why, how, when, where, and what you eat. By listening to what your body needs, it can lead you to make healthier food choices.

Mindful eating also involves eating more slowly and savoring your food, concentrating on the taste and texture. If you can make a meal last for 20 minutes, it allows your body to register all satiety signals.

In addition, it’s important to focus on being satisfied after a meal rather than full. Remember that a lot of “all-natural” or low-fat foods aren’t necessarily healthy choices.

5. Stay positive

Weight loss doesn’t happen overnight, and you may feel discouraged if you don’t lose weight as fast as you’d anticipated. Sticking to the plan will prove more challenging on some days than others.

Perseverance and a positive outlook are key to ultimate success. Share your achievements with others, in person or on social media. Remind yourself of the benefits of the journey you’re on, and stick with it. The more positive you feel, the easier the process will be.

Let us help on your weight loss journey

Need help controlling your weight? The team at Sidhu Psychiatric Clinic can assist. Call our office at 727-382-1383, or contact us online today.