Healthy Weight-Loss Tips

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Filed Under: Weight Loss Program
Last Reviewed 03/27/2014

Healthy Weight-Loss Tips

I've said it before, and I'll say it again: There are no easy, quick ways to lose weight. If you want proof, just look around. Today we have more fad diets, diet pills and low-fat foods on the market than ever before, and yet we also have more obesity and obesity-related illnesses than in decades past.

The only way to promote healthy weight loss is to combine increased physical activity with healthful eating. The goal is to gradually and consistently lose, because if you lose any more than 1 to 2 pounds a week, your body will be shedding lean muscle mass rather than fat, and that's not good at all. Instead, follow my healthy weight-loss tips for success.

My 11 Healthy Weight Loss Tips

I don't recommend trying to start all of these healthy weight loss tips at once. That's a set-up for becoming overwhelmed. Instead, incorporate a few, and then gradually add more when you're ready.

  1. Eat natural, high-fiber foods and include healthy fats—monounsaturated fats and omega-3s—as much as possible. Periodically use a juicer to make fresh juices, which are abundant in health-promoting enzymes.

  2. Exercise at least five hours a week.

  3. Drink water—8 to 12 glasses per day of distilled water or water in glass bottles is preferred.

  4. Get lots of fresh air by making it a point to enjoy the early morning hours outside.

  5. Avoid most processed foods, chemicals, trans fats, sugar, caffeine, alcohol and preservatives (nitrates, benzoates, MSG, etc.).

  6. Take vitamins, minerals and phytonutrients, especially magnesium, coenzyme Q10 (CoQ10), L-carnitine and chlorophyll (green foods).

  7. Forgive yourself and accept yourself exactly the way you are. You can't heal if you're harboring anger. Acceptance is also the only way to accept others.

  8. Reduce stress by taking up qigong, T'ai chi, yoga or meditation. Pray more. (These are in addition to other exercise.)

  9. Seek out connections. Get support from friends, your spouse or partner, church or synagogue—even a pet. Losing weight can be a very lonely proposition. For my patients with heart disease who need to change what they eat, I always ask the spouse to follow the same healthy weight-loss tips because it's good for them, too, and that way the patient is more apt to stick with the new diet and lifestyle changes.

  10. Seek out healthy ways to nurture yourself daily. Get a massage or a haircut. Take a hot bath. Go to a movie. Play with your pet. Read that novel you've been eyeing.

  11. Nix wheat and other white flour carbs to lose the weight.

More Dr. Sinatra Advice on Weight Loss

How do you eat healthy and spend less time in the kitchen when you're busy? Discover 11 quick and healthy cooking tips.

Do you know the difference between mouth hunger and stomach hunger? Find out how to identify the two and why it's important.

Which food group should you nix? Learn why it's so bad for you.

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