If You Can Sustain it, You Can Attain It

If You Can Sustain it, You Can Attain It

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Recently, we have covered how to build better habits regarding our dietary choices and our exercise routines. Without a doubt, both are important steps in the process of healthy weight loss. However, while they are a part of the process, it is just as important to go over the foundation. The first steps in safely reaching a healthy weight are committing to making a healthier lifestyle change and setting clear and achievable goals. But how do we go about it? Too often when we realize we need to make a change, we let our imagination run wild regarding how great we’ll feel when we lose the weight, and how our lives will improve as a result. But when we do this, we are really running before we walk, and as a result we end up sabotaging ourselves before we even begin. First, medical weight loss is a marathon, not a sprint, and by planning it out we give ourselves the best chance to stay the course. Second, in order to do this safely we need to be honest (and realistic) about what we can achieve in a healthy manner. Remember, no two people are exactly alike, so our goals, milestones, and even the rate of our progress are going to be unique to us. What matters is that we make a plan we can stick to in the long term (sustain) and that our goals accurately reflect not only what we are capable of, but what a healthy weight for us is (attain). So, where do we begin?

BMI is King

BMI, or Body Mass Index is essentially a screening tool to identify healthy weight ranges. It is a measure of body fat based on height and weight that can apply to both men and women. The score we get roughly indicates our overall level of fitness. For example, a score below 18.5 denotes a person who is underweight, whereas a score at 30.0 or above denotes obesity. For further reference, 18.6 to 24.9 is healthy weight, and 25.0 to 29.9 is overweight. While there is a mathematical formula for BMI, when starting out, it is best to consult medical professionals who are qualified to tells us how our BMI affect each of us specifically. As we make progress, there are several free BMI calculators online, most notably one offered by the CDC. While BMI is a great tool for screening large amounts of people, on an individual level, BMI does not account for things like our muscle mass, which is why it’s important to seek the help of medical professionals. They provide a wealth of hands-on experience and can help us better understand our bodies and what course of action works best for each individual.

Be Honest About the Obstacles You Will Face

First, it’s important that we go into this knowing full well that some days will be better than others. What matters is that we have more good days than bad ones. One of the best ways of minimizing our bad days is by being honest with ourselves about what our triggers, vices, and guilty pleasures are. For example, anyone who has ever walked by a food court at a mall has no doubt been tempted by the smell of a certain fresh baked cookie (or soft pretzel. Or cinnamon roll.) While this is just a broad example, we all have a handful of foods that can trigger our worst impulses. It’s important that we acknowledge this before we begin so that we can learn how to avoid or ignore these temptations when they inevitably pop up. Don’t get us wrong, we’re only human, and having one of our favorite treats every now and then is fine. Depriving ourselves excessively only makes it worse when we give in. It’s important that we identify as many of our triggers as possible, because…

Sustainability is the First Key to Success

We have to be able to keep up with our plan. Once we’ve identified our trigger foods, we can plan ahead to include them (in reasonable portions) every now and then so that we can largely stay focused on the bigger goal. It’s much easier to stick to a new health plan when we know we have a bit of flexibility. The way to make weight loss sustainable is by starting gradually. Like we’ve said in previous weeks, going too big too fast is a sure recipe for failure. Habits take time to build, and by slowly building up, we put ourselves in the best position to keep up the good work!

The Second Key is Attainability

Once we’ve spoken to the pros and understand what we need to do, it is crucial that we are realistic about what we can achieve, and how long it will take us to get there. It’s important that we don’t shoot for the moon right away. While it’s good to have a nice, healthy number in our head that we’d like to see on the scale in the future, remember that we can’t just skip to the end. The better way to achieve this is by setting short term, month-to-month goals. As we gradually lose weight and start to feel better about the process, we will be more accepting of what the final, healthy weight range should be. But remember, we are not perfect, so we need to leave a bit of margin for error. If the goal was to lose 8 pounds in a month and we lost 6 instead, that is still 6 pounds closer to the goal! Slow and steady wins the race.

Medical Professionals Can Help with Both

We’ve all heard some version of the phrase “There is no substitute for experience.” And when it comes to our health, why not trust the experts? Weight loss, nutrition, wellness, and fitness falls under the category of medical science. By seeking the help of trained professionals, you not only have better resources to succeed, but the support structure you need to build better habits. The professionals at Olivera Weight Loss have over 40 years of experience in helping people reduce their weight to a healthy BMI, in a clinically proven and medically safe way, and with the means to help their patients keep it off. Patients who qualify for medical weight loss treatment with Olivera receive Phentermine, an FDA approved, clinically proven appetite suppressant. This is also helpful in sticking to your health plan because it will manage your expectations and temptations. In addition, patients have access to our Meal Plans to help keep a balanced and nutritious, and delicious diet, in a sustainable way. With our established patients having the option to continue their care with our Telehealth service, receiving the support, encouragement, and continuing education they need, we make it easier than ever to follow your plan!


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