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It’s kind of like wash, rinse, repeat.

Diet, gain back the weight, try another diet (still gain back the weight).

If you’ve “been there and done that” more times than you can remember, maybe it’s time to look at 4 simple dieting rules to follow for effective weight loss.

Stop the Yo-Yo Dieting

The yo-yo part is the problem when you want to lose weight keep it off. Why struggle and starve yourself for a couple of months to only gain back the weight in a couple of months (or less)? It seems pretty silly, and yet millions of people do it year after year.

So, what needs to change?dinner fork as a health nutrition symbol filled with nutrient rich foods

Eat Nutrient Rich Foods

Whole grains provide not only the right nutrients in our diet, but they actually promote weight loss and make us feel full. Then we’re not craving our next meal. It’s pretty easy to switch from white bread (bad) to whole grain bread (good). Your lunchtime sandwich of turkey with cheese on whole grain bread is actually a healthy change of pace!

Whole grains protect us from chronic diseases like type 2 diabetes, heart disease, and even some cancers. They regulate our digestive system and bowel movements, plus encourage the healthy bacteria in our gut. These grains also help to reduce blood cholesterol and aid in weight maintenance. Whole grains also have the ability to deliver all the B vitamins to our bodies like niacin, riboflavin, folate, and thiamin.

All the colorful veggies we like in our salads and side dishes are nutrient rich as well. Try to have as many colors of vegetables as you can through the day and on every plate. Don’t turn up your nose at frozen varieties, just avoid the kind with sauces included. The truth is that frozen veggies are just as nutritious as fresh, and easier to prepare in many instances. Besides being low calorie foods, all these veggies also have a wealth of nutrients like potassium, Vitamin A and C, plus antioxidant properties to keep the immune system healthy and reduce the risk of urinary tract infections.

Don’t give up on nuts. Even though they are considered a fatty food, they contain the healthy fats we all need. Also high in fiber, they keep us feeling fuller longer, which is always a welcomed attribute when you are trying to control your weight. Many nut varieties contain Vitamin B, protein, zinc, magnesium, and help to reduce the risk of heart disease. Eat 30 grams of nuts per day as a snack or use nuts in meals.

Water, water, and more water is really a no-brainer. Try this: every time you feel hungry, reach for a big glass of water. You may find your body was just craving liquid. If you are a soda drinker, or worse, a connoisseur of sugary energy drinks, switch over to a healthy alternative as soon as possible. If it’s a lifelong habit and hard to break, start off slowly to gradually replace those thirst quenchers with water. Add in fresh lemon, lime, or other colorful fruits for a small flavor enhancement.  You can even try to serve it in a fancy glass to make it more appetizing. Since our bodies are predominately made of water, we need it to live. It helps our body to function properly including our brain, kidneys and heart. The biggest advantage to drinking more water while on a diet? No calories.

Resist added sugar, salt, and fats whenever you can to avoid the yo-yo effect.

Follow these 4 simple diet rules for effective weight loss. Make them part of your daily diet to promote your health and well being and manage a healthy weight.

Talk to MIB Surgery if you need additional help with a weight loss plan.