A Healthier Path to Weight Loss

Losing weight — it tops the new year to-do list for millions of Americans. While fitting into those old jeans may be a motivating factor for some, a growing number of people are being inspired to drop those extra pounds to improve their health.

With the pandemic still raging, it’s more important than ever. Along with an increased risk of developing serious health issues, such as Type 2 diabetes, coronary heart disease and certain cancers, overweight adults are much more likely to become severely ill from COVID-19. Studies have found the likelihood of being hospitalized due to COVID-19 doubles if you are obese. The likelihood of dying from the disease increases by nearly 50%.

Despite those sobering statistics, losing weight remains a bedeviling New Year’s resolution with a high fail rate. But you can increase your odds of succeeding with some simple strategies.

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Board-certified obesity medicine specialist Dr. Yvette-Marie Pellegrino of Beaufort Memorial Lady’s Island Internal Medicine suggests using the free app MyFitnessPal.

“It doesn’t just provide the calorie content of the foods you eat, it tracks the macronutrients of fat, protein and carbohydrates,” says Dr. Pellegrino, who oversees the Beaufort Memorial Healthy Weight program. “It helps you make educated choices. In time, those choices become second nature.”

Read More: Weight Loss Habits That Are Working Against You

Baby Steps to Healthier Living

If you cut 500 to 1,000 calories out of your diet each day, you’ll lose about 1 to 2 pounds over a period of a week. The Centers for Disease Control and Prevention considers that a healthy weight loss.

“The key is to make changes gradually,” Dr. Pellegrino says. “It shouldn’t be all or nothing. Any change is a good change.”

To start, she recommends identifying your personal obstacles and reduce your consumption in increments. For instance, if your weakness is soda, mix half a glass of soda with carbonated water, or limit yourself to three cans a day instead of five.

“That’s a win,” Dr. Pellegrino says. “Even cutting one soda a day will make a difference.”

Read More: Get a Healthy Start to Your Day

Set Yourself Up for Success

In her practice, Dr. Pellegrino never tells her patients anything is off limits. It’s a matter of making choices. “You can have a McDonald’s burger. Just don’t get French fries and soda to go with it,” she says. “If you’ve got to have the fries, then eat the burger without the bun.”

Sometimes a friend or family member can help.

“Get a buddy to keep you accountable,” Dr. Pellegrino says. “You’re less likely to cheat if you’re reporting to someone.”

Here are some common diet problems and Dr. Pellegrino’s tips for overcoming them:

• Instead of buying fast food for lunch, pick up a bag of prepared salad and add tuna or chicken for your protein. Top it with oil and vinegar or a healthy salad dressing.
• Drink half your body weight in ounces of water each day. Water keeps you feeling full and has no calories.
• If you don’t have the time or energy to prepare dinner on weeknights, make a meal or two on Sunday and double the recipe to have leftovers.
• Rather than snacking on processed foods, such as chips, opt for an apple with peanut butter or raw veggies and hummus.
• If you’re a supermarket impulse buyer, order your groceries online to avoid those tempting donuts and cookies in the bakery aisle.

If you’re looking to lose weight in the new year, we can help. Find a primary care provider who can evaluate your overall health and help you set achievable weight loss goals, or see if you qualify for our Healthy Weight program by calling 843-522-7240.