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A healthy diet is an important part of any weight-loss program.

There are many types of diets including some that are specifically designed for people who have certain health problems such as diabetes and heart disease. There are also fad or crash diets that severely restrict calories or the types of food you are allowed to eat. While these may sound promising, they rarely lead to permanent weight loss and may not provide all the nutrients your body needs. 

The Balance Approach
We know that not every diet is right for every body. However, there are some basic guidelines you can follow for healthy weight loss. For a weight loss of 1 - 2 pounds per week, daily intake of food should be reduced by 500 to 750 calories. In general, most women can safely lose weight with an eating plan that contains 1,200 - 1,500 of calories each day. Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your health care provider. 

Additional guidelines include:

Watch the Sugar and Carbs
By lowering your sugar and carbohydrate intake you can prevent insulin spikes and keep your body burning fat instead of storing it. Avoid a diet heavy in pasta, bread, potatoes, and fried foods with breading. Use Stevia for a sweetener as is contains no calories and doesn't cause blood sugar spikes like artificial sweeteners. 

Eat the Right Fats
Healthy fats are essential if you are going to lose weight and balance your hormones. Eat as many sources of Omega 3 fats as you can (ex: salmon, flaxseeds, walnuts). Limit saturated fats and stay away from trans fats.

Eat Protein
Include protein in your first meal of the day and it will help to accelerate your metabolism. Protein slows down the digestion of sugars and burns calories during digestion, helping you to feel satisfied longer and leading to less hunger and cravings later. 

Drink Water Not Your Calories
Water helps keep your full and being even slightly dehydrated can wreck your metabolism. When water won't do, drink calorie and caffeine-free drinks. Too much caffeine can affect your hormones. 

Make Deliberate, Daily Choices
Choose to get active. Start with a brisk walk and work your way up to strength training. Eat slowly. Eating too quickly can cause your blood sugar to spoke and result in increased portions. Create a routine. Plan ahead by picking out your meals, snacks, and meals out for the week. Schedule exercise into your day. 

How can Balance help?
If you are struggling to lose weight Balance can help. We provide a comprehensive medical weight loss program that can be tailored to meet your individual needs. This evaluation includes:

  • Comprehensive health assessment
  • Medical and laboratory testing as needed
  • Detailed diet plan
  • Medications and supplements
  • Monthly follow-up visits for accountability and cheerleading

 

Additional Resources