Tips for Weight Loss

Going on a "diet" can help with short-term weight loss, but it usually does not last. Instead, focus on long-term changes to your eating habits to promote and maintain a healthy weight!

Eat more:

• Vegetables and fruits
• Whole grains (whole wheat bread/pasta, brown rice, oatmeal, millet, barley, etc.)
• Legumes (beans, chickpeas, soy, etc.)
• Whole nuts and seeds

Avoid:

• Foods and drinks with sugar or artificial sweeteners (cake, candy, soda, etc.)
• Packaged or processed foods (including processed meat)
• Simple carbohydrates (white bread or pasta, pizza, white potatoes, crackers, chips, etc.)

If you want to try a short-term diet as part of your weight loss journey that can be a helpful tool (read more below).

If you want to go on a "diet" for faster weight loss results, consider using one of the options below.  Remember that the healthiest diet is a long-term whole food diet.

Low-carbohydrate diets include:

• Keto diet, a high-fat, low-carb diet
• Low-carb diet
• Atkins diet, a high-protein, low-carb diet
• Meal replacement diet (eat a shake or bar instead of one to two of your daily meals) – Quality varies widely, so be cautious with this option.

If you have diabetes, heart disease, kidney disease, or take a diuretic (water pill), discuss with Galileo or another medical provider if one of these diets is right for you.

Another weight loss diet is intermittent fasting, which shortens the time frame during the day that you eat. If you have diabetes or take medication for high blood pressure or heart disease, discuss with us or another provider before starting this diet.

With any of these options, make healthier choices among the foods that fit into the diet you've chosen.

Keep in mind that most of these diets are harder to stick with long term, so it's important that you also make an ongoing shift to a healthier diet.

Increasing your physical activity can help you lose weight, if used along with diet and/or medication. When exercise is part of a long-term change in your health habits, it can help you keep weight off.

If you're not very active currently, start slow with small, measurable goals. Work up to exercising around 30 minutes every day.

Evidence suggests that for most people, the exercise goal is at least 150 minutes per week, including two sessions of strength training.

If you're struggling to exercise, read these tips for getting exercise around the house.

If you have medical conditions that limit your ability to exercise, please let Galileo or another medical provider know so we can help you design an exercise plan that's safe for you.

Set small, achievable goals to start. Over time, these new routines will become habits.

Keep track of the changes you make.

A diet log:

• Track what you eat with pen and paper or an app (like Lifesum, My Diet Coach, or others).
• Write down when and why it is hard to make healthy choices.
• Pay attention to eating habits, like grabbing a snack when you walk through the kitchen.

An activity log – Consider using a Fitbit, an app (like MyFitnessPal), Apple Watch (if you have one), or the step counter on your phone (but it is not always accurate).

A weight log – Weigh yourself periodically as you make changes to see your progress.

If you'd like to work with a coach, you can explore Noom or WeightWatchers, which include tracking and coaching, or we can help with a referral.

Remember that it takes time and dedication to make lifestyle changes that help you lose weight, but these more permanent changes will help you live a healthier life and keep the weight off long term.

Even small amounts of weight loss can make a difference in your health. A healthier diet and increased activity can also make big differences in your long-term health, even if weight loss is challenging.

For example, losing weight can lower your risk for:

• Developing diabetes (or improve diabetes control)
• Heart disease
• Sleep apnea
• Cancer
• High blood pressure

It can also:

• Decrease joint pain
• Allow you to be more physically active
• Often give you more energy