How your doctor can help you in losing weight ?

Owing to your lifestyle choices, diet, and many other factors, you may end up putting on extra pounds on your body. Further, the harder part is experiencing difficulty in getting rid of them. In this regard, you must note that overweight can lead to the development of a wide range of serious health concerns. Consult your doctors at family clinic Nashville before it takes a serious turn. Follow their advice concerning weight management, and you can live a healthy life. 

The first step towards managing a healthy weight is to stay honest with your doctor. The more information you would share with them regarding your lifestyle, food choices, amount of physical activities, etc, better they can develop an action plan that would help in reducing your weight efficiently. In the following section, we will share how your doctor can help you in losing weight.

Monitoring diet and exercise

Your doctor will try to gather information regarding your diet and exercise. To help them, you can maintain a journal regarding the items you consume throughout the day. Also, try to make a note if you have a habit of binge eating. You can even use various health apps to track your physical activities, diets, etc. Studies have also found that such tracking activities have indeed helped people to lose their weight. Moreover, checking the records, your doctors at a medical clinic in Nashville also can develop a plan that would be critical in your weight loss journey. Your doctor can prepare a diet chart and recommend exercises that would be beneficial for you.

Be mindful of what you eat

As you are getting busy in your lives, you might find less time to sit back, relax, and enjoy your body. Many young people nowadays are seen to be not mindful of the meals they consume. They have it in the car or while working at the desk. Even some people even have it while watching TV. To maintain a healthy weight it is important to enjoy your food. Your doctor might suggest the following tips that would help you in enjoying your meals.

Do not eat in a hurry - 

Devote adequate time while eating. Try to have your three major meals at a specific time of the day. Chew your food slowly, as it would help in your digestion. Also, as you take time to eat your food, it would send the signal to your brain that you are feeling full. It will further help you to avoid over-eating. 

Avoid distraction - 

Enjoy the flavor of your food. Avoid any form of distractions, such as your work, phone, laptop, or watching while you eat.  

Making good food choices - 

Watch what you eat. Consult your doctors to understand, the essential nutrients your body needs and include them in your diet. If you have any existing condition or are allergic to certain foods, ask your doctors to guide you regarding the foods you should consume or avoid. 

Including protein in the breakfast

Research showed that including high-protein food in your breakfast is beneficial for your muscle health. Additionally, it also helps in increasing your muscle mass, regulating glucose, burning calories, which further supports your weight loss. Besides, it also reduces your craving for snacks at night. Include eggs, quinoa porridge, oats, nuts, etc. in your breakfast menu.

Balance your gut bacteria

The gut bacteria play an important role in managing your weight. The foods that increase the number of good bacteria in your gut are fruits, vegetables, grains, etc. You should ensure that vegetables and other foods from plant resources make up at least 75 percent of your meal. Fermented foods that improve the function of good bacteria in your gut are yogurt, miso, sauerkraut, kimchi, etc.

Researchers have also found that kimchi has anti-obesity effects on the people who consume them. Prebiotic foods stimulate the growth and activity of some forms of good bacteria that help in managing weight. You can found prebiotics in foods such as chicory root, onion, garlic, banana, avocado, artichoke, etc. Additionally, they are also present in grains such as barley and oats. 

Include fiber in your diet

Consuming fiber-rich food not only helps in digestion but also gives you a feeling of fullness. It, as a result, will help in preventing overeating. Some of the fiber-rich foods you can include in your diet are whole grain breakfast cereals, oats, barley, and rye. Also, consume a wide variety of pulses, fruits, and vegetables. 

Reducing sugar and carbohydrate intake

Refined carbohydrates such as white rice, pasta, bread are heavily processed and do not contain fibers or other nutrients. They are easier to digest, and they convert to glucose faster. Excess glucose will enter your bloodstream and cause the insulin hormone to store fat in the adipose tissue. It will eventually result in weight gain.

Replace these foods with healthy food choices. Include whole grain rice, pasta, bread, nuts, seeds, etc. in your diet. At the same time, rather than consuming fruit juice, consume whole fruit.

Getting adequate sleep

 If you are experiencing sleeping issues, consult your doctors at sierra family healthcare clinic. Various studies showed that getting less than five or six hours of sleep can lead to obesity in people. Sometimes, your lifestyle choice or any form of existing health condition, etc can affect your sleeping patterns. This further slows down the process of metabolism. As a result, your body may store the unused energy in the form of fat. Poor sleeping habits can also increase insulin and cortisol production, which will also lead to fat storage. Therefore, you must take the necessary steps to have a restful sleep regularly for about seven to eight hours every day. 

Manage your stress levels

Increased levels of stress can also be responsible for poor sleeping patterns. Stress can trigger adrenaline and cortisol release that will decrease your appetite initially. However, a prolonged period of stress can cause cortisol to remain in the bloodstream for longer, which can improve your appetite causing overeating.  

The cortisol hormones signal your body to replenish the nutritional stores from carbohydrates. As a result, insulin hormone transports the sugar from the carbohydrate in the blood to the brain and muscles. If your body fails to utilize this energy, it will store it as fat. Your doctor at family practice Nashville, TN, may suggest you practice yoga and meditation to manage your stress levels. You can also try different breathing techniques or if possible, go for a leisurely walk around your house.

Therefore, your doctor may include the above-mentioned tips along with other measures to help you in weight management. Participate in the wellness programs as offered by doctors at family clinic Nashville to manage a healthy weight and prevent the development of further health complications.