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Meal planning can be a helpful tool if youre trying to lose weight.
When done right, it can help you create the calorie deficit required for weight loss while providing your body the nutritious foods it needs to function and remain healthy.
Planning your meals ahead can also simplify the meal prep process and save you time.
This article explores the most important aspects of meal planning for weight loss, including a few easy recipes and extra tips to help you reach your goals.
When it comes to weight loss meal plans, the magnitude of options can be overwhelming. Here are a few things to keep in mind when you search for the most suitable plan.
All weight loss plans have one thing in common they get you to eat fewer calories than you burn (1, 2, 3, 4, 5).
However, though a calorie deficit will help you lose weight regardless of how its created, what you eat is just as important as how much you eat. Thats because the food choices you make are instrumental in helping you meet your nutrient needs.
A good weight loss meal plan should follow some universal criteria:
To incorporate these tips into your weight loss meal plan, start by filling one-third to one-half of your plate with non-starchy vegetables. These are low in calories and provide water, fiber, and many of the vitamins and minerals you need.
Then, fill one-quarter to one-third of your plate with protein-rich foods, such as meat, fish, tofu, seitan, or legumes, and the remainder with whole grains, fruit, or starchy vegetables. These add protein, vitamins, minerals, and more fiber.
You can boost the flavor of your meal with a dash of healthy fats from foods like avocados, olives, nuts, and seeds.
Some people may benefit from having a snack to tide their hunger over between meals. Protein- and fiber-rich snacks seem the most effective for weight loss (11, 12).
Good examples include apple slices with peanut butter, vegetables and hummus, roasted chickpeas, or Greek yogurt with fruit and nuts.
A successful weight loss meal plan should create a calorie deficit while meeting your nutrient needs.
An important aspect of a successful weight loss meal plan is its ability to help you keep the lost weight off.
Here are some tips to help increase your meal plans long-term sustainability.
There are various ways to meal plan, so be sure to pick the method that best fits your routine.
You may decide to batch cook all of your meals over the weekend, so you can easily grab individual portions throughout the week. Alternatively, you may prefer to cook daily, in which case, opting to prep all of your ingredients ahead of time might work best for you.
If you dont like following recipes or prefer a little more flexibility, you may opt for a method that requires you to fill your refrigerator and pantry with specific portions of foods each week while allowing you to improvise when putting them together for meals.
Batch-shopping for groceries is another great strategy that helps save time while keeping your refrigerator and pantry filled with nutrient-dense foods.
Apps can be a helpful tool in your meal planning arsenal.
Some apps offer meal plan templates that you can alter based on your food preferences or allergies. They can also be a handy way to keep track of your favorite recipes and save all of your data in one place.
Whats more, many apps provide customized grocery lists based on your selected recipes or whats left over in your fridge, helping you save time and reduce food waste.
Picking an adequate number of recipes ensures that you have enough variety without requiring you to spend all of your free time in the kitchen.
When selecting how many meals to make, look at your calendar to determine the number of times youre likely to eat out whether for a date, client dinner, or brunch with friends.
Divide the remaining number of breakfasts, lunches, and dinners by the number of meals that you can realistically cook or prepare for that week. This helps you determine the portions of each meal youll need to prep.
Then, simply sift through your cookbooks or online food blogs to pick your recipes.
Allowing yourself to get overly hungry between meals may push you to overeat at your next meal, making it more difficult to reach your weight loss goals.
Snacks can help lower hunger, promote feelings of fullness, and reduce the overall number of calories you eat per day.
Protein- and fiber-rich combinations, such as nuts, roasted chickpeas, or veggies and hummus, appear best suited to promote weight loss (13, 14, 15).
However, keep in mind that some people tend to gain weight when adding snacks to their menu. So make sure you monitor your results when applying this strategy (11, 12).
Eating a variety of foods is instrumental in providing your body with the nutrients it needs.
Thats why its best to avoid meal plans that suggest batch cooking 12 recipes for the whole week. This lack of variety can make it difficult to meet your daily nutrient needs and lead to boredom over time, reducing your meal plans sustainability.
Instead, ensure that your menu includes a variety of foods each day.
Meal prepping doesnt have to mean long hours in the kitchen. Here are a few ways to speed up your meal prep time.
Inexperienced cooks or those simply wanting to reduce the time spent in the kitchen may want to pick recipes that can be prepared in 1520 minutes from start to finish.
Storing and reheating your meals safely can help preserve their flavor and minimize your risk of food poisoning.
Here are some government-approved food safety guidelines to keep in mind (16, 17):
Picking a meal-planning method that works for you, along with an adequate number and variety of meals and snacks that can be cooked or reheated quickly and safely, increases your likelihood of sustainable weight loss.
Weight loss recipes dont have to be overly complicated. Here are a few easy-to-prepare ideas that require a minimal number of ingredients.
The recipe ideas above are simple and require very little time to make. They can also be prepared in a variety of ways, making them incredibly versatile.
This sample menu includes a variety of nutrient-, fiber-, and protein-rich meals to help you reach your weight loss goals.
Portions should be adjusted to your individual needs. Snack examples are included in this plan but remain completely optional.
Generally speaking, meat, fish, eggs, and dairy can be replaced by plant-based alternatives, such as tofu, tempeh, seitan, beans, flax or chia seeds, as well as plant-based milk and yogurts.
Gluten-containing grains and flours can be substituted for quinoa, millet, oats, buckwheat, amaranth, teff, corn, and sorghum.
Carb-rich grains and starchy vegetables can be replaced by lower-carb alternatives.
For instance, try spiralized noodles or spaghetti squash instead of pasta, cauliflower rice instead of couscous or rice, lettuce leaves instead of taco shells, and seaweed or rice paper instead of tortilla wraps.
Just keep in mind that completely excluding a food group may require you to take supplements to meet your daily nutrient needs.
Weight loss meals should be nutrient-dense and rich in protein and fiber. This meal plan can be adapted for a variety of dietary restrictions but may require you to take supplements if completely excluding a food category.
A good weight loss meal plan creates a calorie deficit while providing all the nutrients you need.
Done right, it can be incredibly simple and save you a lot of time.
Picking a method that works for you can also reduce your likelihood of regaining weight.
All-in-all, meal planning is an incredibly useful weight loss strategy.
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Meal Planning for Weight Loss: Tips, Recipes, and More - Healthline
Posted: December 25, 2022 at 12:12 am
Many weight loss pills are available in the market. The best prescription pill for you depends on your weight loss goals, your tolerability to the pill prescribed and your coexisting health conditions, if any.
Are you one of those who cannot shed extra pounds despite diet and exercise? Is your weight causing back pain and joint aches or worse? In these cases, your doctor may recommend a prescription weight loss drug in addition to (and not instead of) proper exercise and a balanced diet.
Many weight loss pills are available in the market. These are U.S. Food and Drug Administration (FDA)-approved for use more than 12 weeks. The best prescription pill for you depends on your weight loss goals, your tolerability to the pill prescribed and your coexisting health conditions, if any.
The most common weight loss medications tend to be appetite suppressants. Others interfere with the bodys fat absorption. What works for you might not work as well for others. Weight loss drugs can work by following methods.
Four weight loss drugs have been approved by the FDA for long-term use.
These may be used as a single agent or in combination with another medicine to reduce the adverse events or abuse potential. Belviq (lorcaserin) is another weight loss drug. As of February 2021, the FDA has requested the manufacturer to voluntarily withdraw the drug from the US market because of evidence reporting an increased cancer risk in the clinical trial.
How do these pills work?
Drugs that reduce food intake:
Common side effects include a fast heartbeat, high blood pressure, trouble sleeping, dizziness and restlessness.
Qsymia:
Drugs that alter the metabolism of food
Orlistat:
Gastrointestinal adverse effects of orlistat act similar to negative reinforcement, encouraging those on the medication to adhere to a low-fat diet.
Drugs that increase fullness or satiety
Contrave:
Saxenda:
The best treatment for a patient depends on their weight, health, risk factors and lifestyle. Some people find it difficult to adhere to the necessary lifestyle and dietary changes whereas others simply may not respond to the medication. Everyone using weight loss medication must be assessed by their doctor within six weeks to three months of starting the treatment to determine whether it is working effectively.
Medically Reviewed on 6/2/2021
References
Duke Global Health Institute
US FDA
Read the original here:
What Is the Best Prescription Weight Loss Pill? - MedicineNet
Posted: December 25, 2022 at 12:12 am
Posted: December 25, 2022 at 12:11 am
Weight loss surgery, also called bariatric or metabolic surgery, is sometimes used as a treatment for people who are very obese.
It can lead to significant weight loss and help improve many obesity-related conditions, such astype 2 diabetes or high blood pressure.
But it's a major operation and in most cases should only be considered after trying tolose weight througha healthy dietand exercise.
Weight loss surgery is available on the NHS if:
Speak to a GP if you think weight loss surgery may be an option for you. If you qualify for NHS treatment, they can refer you for an assessment to check surgery is suitable.
You can also pay for surgery privately, although this can be expensive.
Read more aboutNHS and private weight loss surgery.
There are several types of weight loss surgery.
The most common types are:
All these operations can lead to significant weight loss within a few years, but each has advantages and disadvantages.
If you're considering weight loss surgery, speak to a surgeon about the different types available to help decide which is best for you.
Read more about the types of weight loss surgery.
Weight loss surgery can achieve dramatic weight loss, but it's not a cure for obesity on its own.
You'llneed to commit to making permanent lifestyle changes after surgery to avoid putting weight back on.
You'll need to:
Women who have weight loss surgery will also usually need to avoid becoming pregnant during the first 12 to 18 months after surgery.
Read more about life after weight loss surgery.
Weight loss surgery carries a small risk of complications.
These include:
Before having surgery, speak to your surgeon about the possible benefits and risks of the procedure.
Readmore about therisks of weight loss surgery.
Page last reviewed: 14 April 2020Next review due: 14 April 2023
Read more:
Weight loss surgery - NHS
Posted: December 25, 2022 at 12:11 am
We're With You at Every Step
Content
You are not alone in this journey. Our program is run by a team of specialists who are here to help you prepare for surgery, undergo a safe procedure, and maintain healthy lifestyle habits designed to ensure you achieve success.
OurBariatric SurgeonsEvaluate your overall health and help recommend a weight loss procedure that's right for you. Their years of experience performing about800 bariatric surgeries annually-- nearly 99% are minimally invasive -- ensureyou have the safest, most positive outcome possible.
Our Nutritionist and Behavioral Health ProvidersMeet with you individually and in group settings to address your concerns and recommend ways to overcome the challenges you face. We help you adopt a healthy lifestyle so you lose the weight and keep it off.
Our Nurses and Financial CounselorsNavigateyou through your insurance benefits and requirements, evaluation, and testing. Our bariatric coordinator helps in the days before and following your surgery and hospitalization.
Why Choose Duke Weight Loss Surgery
Content
We Are a Bariatric Center of ExcellenceOur weight loss program at Duke Regional Hospital is accredited as a Comprehensive Center by theMetabolic and Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP). In addition, our weight loss surgery program is recognized asby private insurance companies, including Blue Cross Blue Shield, Cigna, and Optum. We have achieved their recognition because we consistently deliver high-quality bariatric care, comprehensive services, and positive patient outcomes.
We Are Certified to Offer Bariatric Surgery to TeensDuke Regional Hospital is accredited to perform weight loss surgery in adolescents by the MBSAQIP of the American College of Surgeons and the American Society of Metabolic and Bariatric Surgery. It is the only North Carolina hospital and one of the few in the country with accreditation to offer weight loss surgery options to teens ages 14 to 18.
You May Be a Candidate for Weight Loss Procedures that Are Not Widely AvailableWe are involved in studies of new and variations on existing weight loss surgery methods that are not standard in the U.S. but show promise in research studies and other countries. We may be able to enroll you in a clinical trial for these procedures, depending on your individual condition and whether the procedure could be right for you.
Originally posted here:
Bariatric Surgery | Weight Loss Surgery | Duke Health
Posted: December 25, 2022 at 12:11 am
Posted: December 25, 2022 at 12:11 am
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