We hope you are all staying healthy and finding ways to continue working on your health goals while you are at home. As you may know, Northwest Weight & Wellness clinic has converted to virtual visits, and our surgery center has closed due to Governor mandate to cancel all elective surgical procedures. Due to this, most of our team is either working from home to continue to support your healthcare needs, or they are also spending time at home with family, waiting for the opportunity to serve you all again. We hope to reopen the clinic to in-person visits when the “Stay Home, Stay Healthy” restriction lifts, and we should be able to reopen our surgery center after the mandated restriction on elective surgeries lifts mid-May. This could change of course, however, if we all do our part to slow the spread of COVID-19, we should be back to normal operations in no time.
As many of you are doing your part to “Stay Home, Stay Healthy” we would like to assist you with the “Stay Healthy” part of your time at home by providing you with tools and options for continuing to work towards your goals. Perhaps you are awaiting surgery, participating in our Medical Weight Loss program, or you are years out from surgery and are focused on maintaining your goals. Whatever stage you are in with regard to your health journey, we are still here to support you. We have virtual visits available with our Surgeons, Nurse Practitioner, Registered Dieticians, Nurse Psychiatrist and Exercise Physiologist. If you have a surgical benefit, we can still continue to support you as you work towards your surgery date. If you are experiencing weight re-gain during this time of isolation, you are not alone! Please do not hesitate to reach out if you need.
The best way to approach these times of uncertainty is to continue to stick to a routine. Get up in the morning at your usual time, start the day with a morning ritual. This could be a walk, reading a book, or listening to an inspirational podcast. Make sure you have a plan for what you will eat each day, and schedule time for exercise and self-care. Make good use of this time at home to focus on taking care of your health and well-being.
Our dieticians have put a list of helpful tips together for managing your diet during this time which you will find below. Our Exercise Physiologist Amanda has also been posting at-home exercise routines frequently on Facebook, please make sure you have liked our page for these frequent updates: https://www.facebook.com/nwweightwellnesscenter/
If you have any questions about any of the suggestions listed below, please contact us by phone: 425-224-8200, by email: email@example.com, or via your patient portal.
In Good Health,
The NWWC Team
Weight Loss Strategies
Weight loss is difficult to achieve and maintaining the weight loss can be even more challenging. It requires constant attention, perseverance and lifestyle changes. Below are some strategies for losing the weight and keeping it off. They are more effective when used together, but any that you incorporate into your life will help. And remember, it took you a lifetime to learn your current habits, so changing them will not happen overnight. Be patient!
#1: Weigh and measure the foods you eat to keep yourself accountable. This is especially important when you first start a weight loss plan. It will give you a sense of what a reasonable portion size looks like. Come back to this practice periodically to make sure those portion sizes haven’t crept up.
#2: Keep a detailed food diary. This is a great way to create awareness about your food habits, learn about the nutritive quality of your foods, monitor your hunger and fullness cues, and support your weight loss or weight maintenance efforts. You may be surprised by the number of calories you are consuming each day. Plus, you may be less likely to eat something if you have to write it down. You can keep a log electronically or on paper. Baritastic, MyFitnessPal, and SparkPeople are free apps you can download for your smart phone.
#3: Weigh yourself regularly. According to data from the National Weight Control Registry, people who weigh themselves daily are more successful at losing weight and keeping it off than those who weigh less frequently or not at all. At a minimum, you should weigh yourself or take body measurements once a week.
#4: Buddy up. Find someone to check in with weekly about how things are going. Use this person to bounce ideas off of and for moral support. Make sure you choose someone who can give you the kind of support you need.
#5: Eat protein with your carbs. Carbs are processed by your body very quickly, causing you to be hungrier soon. Protein slows down the digestive process. It keeps you full for longer, holding those hunger pangs at bay.
#6: Keep trigger foods out of the house. The decision to eat a food comes at the grocery store. If there is a food you know you cannot resist, set yourself up for success by not bringing it home.
#7: Slow down your pace of eating. Your brain needs at least 20 minutes to get the signal that your stomach is full. Start with your protein foods and produce (vegetables and fruits). After that, you might not feel hungry or have room for the carbs.
#8: Increase your activity. To support your weight loss efforts, you’ll need 250 to 300 minutes/week of aerobic exercise. This would be 50 to 60 minutes per day but you don’t need to do it all at once. Break it into 10 minute bouts to fit it in throughout the day. In addition to aerobic exercise, you’ll need strength and flexibility training 2-3 days/week. Strength training maintains your muscles, increases your metabolism, and reduces insulin resistance.
#9: Remember your motivations. Why do you want to lose weight? To get on the ground and play with your children/grandchildren? Ride an airplane without a seatbelt extender? Improve your diabetes or health conditions? Go for long hikes? Whatever your reasons, keep them in the forefront of your mind. When you are tempted to go off your plan, use this reason to keep you on track. Use self-talk, positive mantras on post-it notes, or pictures to keep your motivations on your mind.
#10: Get enough sleep. Studies suggest that lack of sleep can wreak havoc on levels of hormones that regulate hunger and fullness. Lack of sleep can particularly lead to carbohydrate cravings. Get 7- 8 hours per night and talk to your doctor if you are having trouble sleeping.
#11: Practice stress management. People often eat in response to emotions rather than hunger. Keeping your stress levels in check can prevent non-hunger eating. Make a list of enjoyable activities you can use to reduce stress such as meditation, walking, reading, talking with a friend, or taking a bath.