I Need Help Losing Weight Before Summer: Where Do I Start?

Summer is quickly approaching. So, if you’ve been meaning to shed a few extra pounds before warmer weather arrives, there’s no time like the present to start. However, sustainable weight loss takes not only determination but preparation as well. Because of this, it’s helpful to know where to start and how to follow a weight loss plan that works best for you. 

Our medical team at Anodyne Pain and Wellness in Newark, Delaware, specializes in making custom weight loss programs to optimize your health and help you feel your very best. In this blog, we offer tips on how to lose weight quickly and efficiently.

Focus on eating protein, fat, and vegetables

Eating a healthy diet is one of the most important things you can do for weight loss. However, it’s important to understand which foods are the best to consume rather than only focusing on cutting out carbs and sugar. 

When you eat a substantial amount of protein, your body can retain precious muscle mass while you lose weight. Eating protein can also reduce your cravings for sugar and processed foods. Healthy protein sources include lean ground beef, lentils, black beans, and skinless chicken breast.

Another essential portion of a healthy diet is nutrients, and you can get a lot — if not most — from eating vegetables. Not only are vegetables nutrient-dense, but they’re also low in calories and high in fiber and water. 

While focusing on fat might seem counterintuitive, healthy fats are a great addition to a weight-loss diet. You can do this by adding olive oil, avocados, nuts, and seeds to meals and snacks.

Move your body

Exercise is the other important factor in effective weight loss. While you can lose weight through diet changes alone, physical activity burns off those extra calories you don’t use and gives you a weight-loss edge. 

We recommend doing about 30 minutes of cardiovascular exercise every day. Cardio exercises include brisk walking, jogging, running, cycling, swimming, and other activities that elevate your heart rate. Combining cardio exercises with weight training is even more effective. 

Don’t neglect sleep

Studies have shown that getting less than seven hours of sleep at night can contribute to high BMI and obesity. Some believe that because sleep helps with hormone production and regulation, not getting sleep can affect your appetite and increase cravings. 

Aiming to get more than seven hours of sleep each night can help you achieve your weight loss goal.

Maintain a healthy mindset

While dropping a large amount of weight in a short amount of time seems ideal, it’s just not realistic. Some goals you can set are losing an average of two pounds per week and losing 5% of your overall body weight. 

In addition, understand that losing weight before summer isn’t necessarily a healthy mindset. Otherwise, you may gain all the weight back quickly. Instead, think of your weight loss as making long-term healthy habits. This adjusted mindset should help you continue making good choices even after you’ve hit your goal weight. 

For more information on how to lose weight effectively before summer, contact our team to schedule an appointment. Simply call our office at 302-208-5589 or book online today.