Healthy Weight-Loss Tips

Filed Under: Weight Loss Program

Healthy Weight-Loss Tips

I’ve said it before, and I’ll say it again: There is no easy way to lose weight. And once you do lose those unwanted pounds, it’s no easy task to keep them off. But new research shows just how important it is to drop excess weight slowly and sensibly—and keep it off for good.

A new study presented at the American Heart Association’s Scientific Sessions 2016 examined the impact that yo-yo dieting—rapidly losing, then regaining weight repeatedly—has on heart health. The research team followed over 150,000 postmenopausal women for more than 11 years. They found that women who had a normal weight at the beginning of the study but then lost and regained weight were 3.5 times more likely to die from sudden cardiac arrest than women whose weight remained stable.  

Slow & Steady Wins the Race

The only way to promote healthy weight loss that is sustainable 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 all of these healthy weight-loss tips at once. That's a set-up for becoming overwhelmed. Instead, incorporate a few, 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 full of 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. Two of my favorite bottled waters are Acqua Panna and Saratoga Spring.

  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 10 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.

DISCLAIMER: The content of is offered on an informational basis only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified health provider before making any adjustment to a medication or treatment you are currently using, and/or starting any new medication or treatment. All recommendations are "generally informational" and not specifically applicable to any individual's medical problems, concerns and/or needs.

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