Many of us spend our days running from job to job and task to task, feeling like we barely have time to think, let alone plan out a healthier lifestyle. Go to the gym? Who has time for that?
But attaining better health – and finding our optimum weight – through diet and exercise does not need to be time consuming
ordifficult. In fact, as Eric J. Velazquez, M.D., MBA, FACS, FASMBS, of Longstreet Clinic’s Center for Weight Management points out, there are many little things you can do that add up to a big result. And if you find yourself struggling to maintain a healthy weight, these simple steps can help you shed unwanted pounds and make for a healthier, happier you.
As an in-demand bariatric surgeon, Dr. Velazquez understands the realities of modern life all too well. This is why he has combined his knowledge of bariatrics, nutrition and metabolism to create a three-step approach that includes simple daily changes to attain and maintain a healthy weight.
“I have a very busy schedule, so I have developed – not only for my patients but for myself – little techniques to use in order to lose weight or to maintain keeping the weight off,” Dr. Velazquez said.
1. Find simple ways to be active
In modern life, it is so easy to get stuck sitting at a desk or staring at a screen. But being sedentary is a huge detriment to your health. It not only effects your waistline but also your mental state.
The good news is that you don’t have to run marathons or pump iron in the gym for hours to make a difference to your metabolism. In fact, just being that little bit more active each day can kickstart a change in your body.
As Dr. Velazquez notes, that could mean adding extra steps to your daily routine, taking the stairs, or getting up 10-15 minutes before your normal schedule:
“If you have a busy schedule, you have to factor in how you’re going to get some exercise or activity. The number 1 recommendation is, if you commute, when you arrive at your job, make sure you park away from the entrance, so that way you will gain some steps in when you arrive and when you leave. Another recommendation would be, depending on which floor you work, to use the stairs instead of the elevators.
“Also, you can plan your exercises in little routines. So, if you wake up early in the morning, you can wake up 10-15 minutes earlier and do a quick 10-15-minute exercise in the morning. There are great apps that are free that have exercises you can do, and you can break it up through little sessions during the day. So, you can do a few after you wake up in the morning, a few other exercises in your lunch break. It could be going into the staircases of the building and just going up and down and then a little bit of exercises in the evening.”
2. Be purposeful in what you eat
Perhaps the biggest culprit in unwanted weight gain is a diet of convenience. By convenience, we mean grabbing whatever is there in front of you or takes the least amount of time/effort to procure.
There’s a reason that “fast food” is bad for you. It’s often loaded with simple sugars, bad fats (saturated and trans fatty acids), sodium, preservatives and who knows what else. But it’s so easy to come by, that it’s easy to just give in and take what you can get.
The alternative does take some time, but it is worth its proverbial weight in – well, weight. Taking the time to plan and pack each of your meals and snacks will not only ensure you get true nourishment but also cut out unneeded calories and additives that can adversely affect your health. And, as Dr. Velazquez notes, there are ways to meal plan that make the most of your time.
“I recommend for people who work, planning the entire week. You (could use) part of your Sunday for meal planning and prepping those meals,” he said. “Or, in my case, I like doing it the night before (the next day). So, usually, after the kids go to bed, I go to the kitchen and plan my meals for the entire following day. That way you don’t have to wing it as your day gets busy, because usually we end up in a cafeteria, buying things that are not healthy for us.
“It’s important to know also that meal prepping you should include your snacks in this prepping. Sometimes, we concentrate on the three meals of the day and leave the snacks open, and that’s when we realize we end up going to the vending machine and buying unhealthy meals. So, make sure you include your healthy snacks among your meal prep.”
3. Take some time to relax each day
Studies show that constant stress is a major factor to our health. Not only that it can affect your waistline. Cortisol is a hormone that your body produces when under stress, and consistently high levels of cortisol will lead to weight gain – either through increased appetite or increased blood sugar levels.
That is why it is important to take a little time each day to purposefully rid yourself of stress and relax – and you don’t need hours or even half hours to do so.
“Sometimes we’re in the hustle and bustle of our days, and we get extremely stressed. So, it’s always important to take that few minutes – you might be able to do this during your commute or by getting to your desk early at work – to have a meaningful moment of mindfulness and relaxation,” Dr. Velazquez said. “Believe it or not, sometimes I get so busy, that I put on my own Outlook calendar a 5-20-minute break, and I note it as “TTB,” which means ‘Time To Breathe.’ So, make sure you do things like that, so you apply some of that mindfulness into your day, and you relax.”
By following these three simple steps, you may immediately notice small changes. Over time these changes will add up to real results – and not only an improved waistline but better overall health.
Helping patients to attain better health is the ultimate goal for every provider at Longstreet Clinic’s Center for Weight Management. That is why Dr. Velazquez and his colleagues take the time to help address every aspect of health – not just weight loss, but also diet and mental wellbeing. It is a total approach that produces lasting and meaningful results.
Learn More Today
If you would like to learn more about healthy eating habits, losing weight or the different options to help you get control of your health, please contact Longstreet Clinic’s Center for Weight Management today. Dr. Velazquez and a team of caring, dedicated providers are ready to help, click here or call us at: 770-534-0110 or toll free at 877-921-0110.
