Shedding Light on How to Lose Weight — and Keep it Off
Dr. Tommy Martin, a Boston-based physician who specializes in internal medicine and pediatrics, has shed light on his top five weight loss tips that do not involve counting calories.
Get Sufficient Sleep
“No. 1, sleep seven to nine hours a night, every single night. That’s gonna help regulate your hunger hormones,” Martin advised.
Experts suggest clocking this time by maintaining a steady sleep schedule with a set bedtime, turning off digital devices at least a half hour before bed, and forgoing late afternoon and evening caffeine.
Prioritize Whole Foods but Don’t Overly Restrict Faves
“Still allow yourself to have other foods that you may enjoy that could be packaged or processed,” Martin recommended.
Jenna Rizzo, a women’s weight loss coach from Georgia, said 80% to 90% of her diet comes from fresh, whole food sources and the rest is “fun” food.
Find an Exercise You Enjoy
“Exercise in a way that you enjoy as often as you can,” Martin counseled. “For me, that’s strength training and doing cardiovascular exercise.”
Martin said he prefers strength training because more muscle mass means a higher basal metabolic rate, which is the estimated number of calories your body burns at rest.
Stay Hydrated
“If you don’t like the taste of water for whatever reason, it’s OK to use calorie-free flavor packets, regardless of what the fitness gurus online want to tell you,” Martin said.
Hydration needs vary from person to person, especially in the summer, but experts generally suggest trying to consume ½ an ounce to 1 ounce of water per pound of body weight each day.
Join a Supportive Community
“No. 5, do not do this alone,” Martin declared. “Find a community that you love and can trust and that you can be real with, that you can share your victories with and your hardships, so that they can help keep you accountable.”
He added: “I know so many people on this journey feel like a failure because they’ve lost weight, regained it, lost it and regained it. A lot of people do that, but that does not mean that you’re done and that doesn’t mean that you cannot achieve sustainable long-term weight loss.”
Conclusion
Dr. Tommy Martin emphasizes the importance of a balanced approach to weight loss, focusing on whole foods, regular exercise, sufficient sleep, and staying hydrated, while also acknowledging the value of a supportive community.
FAQs
Q: How can I regulate my hunger hormones?
A: By sleeping seven to nine hours a night, every single night.
Q: What percentage of my diet should come from whole foods?
A: 80% to 90% of your diet should come from fresh, whole food sources.
Q: How can I stay hydrated?
A: By consuming ½ an ounce to 1 ounce of water per pound of body weight each day, and using calorie-free flavor packets if needed.
Q: Do I need to completely give up junk food?
A: No, you should still allow yourself to have other foods that you may enjoy that could be packaged or processed, but prioritize whole foods.
Q: How can I find a supportive community?
A: By joining a community that you love and can trust, and sharing your victories and hardships with them.
