Learn How to Lose Weight with These Surprising Tips

Photo by Ella Olsson from Pexels

Losing weight can sometimes feel like the easy part in your weight loss journey. The hard part is keeping that weight off and being consistent in your weight loss goals. This article provides 5 steps that the American Heart Association suggests to losing weight AND keeping it off.

1. Set Realistic Goals

Take a realistic goal of where you are at now and where you want to be. Create short term goals that are achievable and will motivate you towards your long-term goal.

The SMART Goals method is a tool that will help you identify realistic short-term goals. This acronym stands for specific, measurable, attainable, relevant, and time-based. An example of how to use this method is as follows:

Instead of saying “I would like to exercise more” …

The SMART Goal might be, “I would like to exercise 3 days/week for 30 minutes on my recumbent bicycle.”

2. Understand How Much and Why You Eat

Be mindful of what, when, and how much food you are eating. You can track your eating habits here: https://www.loseit.com/. You can also check out our blog from last week that talks about how you can improve your diet. To be successful in this journey, you will need to know exactly what your triggers are that are causing you to eat more or unnecessarily. This method will help you identify those better.

3. Manage Portion Sizes

Try eating smaller portions of your food. A lot of people do not realize that there is a difference between a serving size and a portion size. A portion is what you can control. It is how much food you can eat in one sitting. Serving size is the amount of food listed on an item’s Nutrition Facts label. It may surprise you that the serving size is much smaller than what you may think. These are a few examples of recommended serving sizes:

  • 1 slice of bread
  • 1 small piece of fruit
  • 1 wedge of melon
  • ¾ cup fruit juice

4. Make Smart Choices

Make healthy substitutions to the meals you are already making. Here are a few examples of food substitutions will help you continue your weight loss journey and still be able to enjoy the food you eat!

  • Instead of french fries, try baked potato, brown rice or steamed vegetables
  • Instead of hot fudge sundae or ice cream, try nonfat yogurt, sherbet, or fruit ice.
  • Instead of fried chicken, try grilled chicken and a side salad.

5. Be Physically Active

The Centers for Disease Control and Prevention recommends that a healthy adult aim for at least 150 minutes of moderate physical activity and at least 2 days of muscle strengthening activities every week.

Moderate-intensity aerobic activities include walking fast, doing water aerobics, or pushing a lawn mower. Muscle strengthening activities should work all major muscle groups which consists of legs, arms, hips, back, abdomen, chest, and shoulders.

Tria Health Can Help

For select groups, Tria Health offers a weight management service called Choose to Lose. If this structured weight loss program is included through your benefits plan, you can receive help from a combination of registered dietitians, health coaches and pharmacists, along the best-in-class nutrition tracker app ‘LoseIt!’ and a Bluetooth scale.

Tria Health is a no cost benefit available through select members’ health plans. Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. Tria Health will assist you in identifying any possible drug interactions or savings opportunities! Your pharmacist will work with you and your doctor(s) to ensure the intended outcomes from your medications are being received.

Questions?

Contact the Tria Health Help Desk at 1.888.799.8742

Resources

5 Steps to Lose Weight and Keep It Off | American Heart Association

Smart Substitutions to Eat Healthy | American Heart Association

Portion Size Versus Serving Size | American Heart Association

How much physical activity do adults need? | Physical Activity | CDC

Planning for a Healthy New Year!

Achieving or maintaining a healthy weight and lifestyle is always a popular New Year resolution. Weight loss can seem overwhelming for many individuals, so as we quickly approach 2015, we wanted to remind you of these tips to help you plan for success.

  1. Set goals and be realistic – healthy weight loss is 1-2 pounds per week.
  2. Write down your reasons for wanting to lose weight and post it in your home.
  3. Keep a food journal for at least a week or two to have a better understanding of your caloric consumption.
  4. Avoid bad habits such as eating too fast, eating when you’re not hungry, skipping meals, or always having desert.
  5. Eat more fruits, vegetables, whole grains and lean meats.
  6. Read nutrition information on food labels and pay close attention to serving sizes.
  7. Bake or grill foods instead of frying.
  8. Set specific exercise goals, including how often and time spent per week.
  9. You don’t have to run a marathon, walking is a great first step.
  10. Identify a friend or family member to join you, it’s a great way to stay motivated.

Happy New Year!!

Raspberry Ketones – The Miracle Diet Pill?

Promises of miraculous fat burning capabilities have turned raspberry ketones into a multi-million dollar product. This compound found in red raspberries has been traditionally used by the perfume and manufactured food industries to produce a berry-like scent.

Health care providers have turned a curious eye to this “miracle drug” and found two studies in mice and one small study in humans to support its medical use. The human study evaluated the use of topical raspberry ketone cream on hair growth and skin elasticity.  There are no human studies evaluating the use of this supplement as a weight loss aid.

Raspberry ketone supplements are not regulated by the Food and Drug Administration, so manufacturers are not required to produce clinical studies that prove its safety and efficacy, rather, they can make claims about its effectiveness without having the actual data to prove its merit.

Physicians and pharmacists utilize medications that have gone through large, placebo-controlled, blinded studies that provide scientific proof that a medication is both safe and effective.  Applying this model to raspberry ketones, we have no proof (i.e. large placebo-controlled, blinded human studies) that tells us whether or not this supplement actually results in weight loss.

The prescription for weight loss remains the same, a reasonable diet with fruits and vegetables and 30 to 45 minutes of cardiovascular exercise at least 5 days per week.  Until data becomes available, diet and exercise trumps raspberry ketones.

If you have questions, call the Tria Help Desk at 1.888.799.8742.