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Healthy Weight Loss

Health Weight Loss

Many people have set a New Year’s resolution to lose weight. Mahaska Health Partnership Registered Dietitian Lea Rice cautions you to lose weight the healthy way.

 “Fad diets and quick-fix pills only have short term results,” Rice said. “Losing weight too quickly can lead to other health implications. For long term success, finding the right balance of diet and exercise is key.”

Rice explained that most weight loss programs fail because people feel deprived due to items the diet cuts out such as sugars, fats and carbohydrates. “Eliminating entire food groups creates an imbalance in our bodies. For example, instead of cutting out carbohydrates all together, upgrade to complex ones such as whole wheat bread and whole grain rice and pasta.”

Many people trying to lose weight cut calories from their diet but fail to incorporate exercise for long term maintenance. “Restricting food intake actually slows the body’s metabolism. In order to continue to lose weight, a balanced diet and exercise are a must,” Rice said.

Rice suggested tips for beginning a successful weight loss program:

  • Make a lifestyle change for your ongoing health and well-being
  • Find a support system within your family, friends or a group setting
  • Make a commitment
  • Aim to lose one to two pounds per week
  • Stay motivated and track your progress in a food journal

 

“In order to lose one pound of fat per week, you need to eat about 500 calories less than your typical diet per day,” Rice explained. “This doesn’t have to mean eating less food, just making better choices.

“For example, cutting one can of regular soda per day can save you 150 calories, eating two pieces of whole grain toast instead of a cinnamon raisin bagel can save 105 calories and eating two cups of air-popped popcorn instead of a 3 ounce bag of plain potato chips can save you 354 calories.”

According to the American Heart Association, losing just 10 pounds can reduce your chances of developing heart disease and diabetes. “Cutting just 100 calories per day can result in a loss of 10 pounds in one year,” Rice said. “No matter your motivation for losing weight, make sure you go about it the right way for long term results and success.”

To request a consultation with MHP Registered Dietitian Lea Rice call 641-672-3303 and find out how Mahaska Health Partnership is making healthcare personal.