Whether it’s a New Year’s resolution, birthday promise or nudge from someone who cares, you’re ready to be your best self — and for many, that starts with shedding a few pounds. It’s a journey, but with the right guidance, it's absolutely achievable.
Rachel Deatherage, MD, family medicine doctor at HonorHealth, reveals how to turn your weight-loss goals into reality — no matter the season.
Q: Why is maintaining a healthy weight so important?
A: Losing weight isn’t just about looking good — it’s about feeling great. Extra weight can raise the risk of coronary artery disease, high blood pressure, diabetes, strokes and even certain cancers and osteoarthritis.
Q: How often do I need to exercise to stay healthy?
A: Before diving into a new exercise routine, it’s a good idea to check in with your primary care provider. We can help you assess your health and find the right routine for you. Adults should aim for 30 minutes of moderate exercise, like brisk walking, four to five times a week. And don’t forget to sneak in movement throughout your day: take the stairs, walk with family after dinner or do a quick stretch at your desk.
Q: All the different diets out there are so confusing. What should I really eat?
A: The best diet is the one you can stick to, which means making lasting changes to how you eat. For many, it’s all about piling on those colorful veggies, juicy fruits and hearty whole grains. Here are some helpful, tasty tips to get you started:
- Include at least one vegetable or fruit with every meal.
- Treat meats as side dishes, not the main event.
- Use healthy fats like olive or coconut oil.
- Cut back on sugar and sugary drinks.
- Drink plenty of water.
Be mindful of portion sizes — use a salad plate instead of a dinner one or measure your food.
Q: What advice can you give me to stick to my goals?
A: Get to know your numbers. Your BMI helps us figure out your “ideal” weight range and where you currently stand. Knowing this info empowers you to set realistic and meaningful goals.
And don’t forget to find your accountability buddy. Whether it’s a partner, spouse, personal trainer, support group or doctor, having someone who’s invested in your journey can make all the difference.
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