It can be challenging to manage or lose weight on your own. Maybe you’ve tried following a social media weight-loss meal plan that promised you would feel full, but you were left hungry. Or maybe you’ve been going to the gym, but the numbers on the scale won’t change. No matter what you’ve tried, we know it can be frustrating to navigate your weight-loss journey.
The good news is you aren’t alone. Your primary care provider (PCP) can help you manage your weight and live a healthy life. Keep reading to learn from Tashrique Alam, DO, primary care provider at AdventHealth Medical Group Family Medicine at Land O Lakes, as he shares his expertise and explains four ways PCPs can help you manage your weight.
Promoting Regular Exercise
“When a patient comes in looking to lose or manage their weight, one of the first things I recommend is regular exercise if they’re physically able,” says Dr. Alam. “Exercising is one of the best things you can do to lose weight. When you regularly exercise, your resting metabolic rate increases. This means your body burns more calories, even at rest, creating a higher daily caloric deficit.”
We know that not everyone is comfortable in the gym or well-versed in what exercises to do, and that’s OK. For some, lifting weights four to five times a week is attainable, but a better starting place for others is to incorporate 120 minutes of brisk walking a week. It’s important not to compare your exercise regimen to others and remember that everyone is on their own health journey. Talk to your primary care provider about exercises they recommend for your unique health goals.
Creating Healthy, Achievable Habits
“Contrary to popular belief, a lot more goes into losing weight than just exercise and diet,” says Dr. Alam. While these are the two most important factors when losing weight, other healthy lifestyle changes can help you lose weight, including:
“So much of losing or managing weight relates to your mindset,” says Dr. Alam. “It can be easy to view lifestyle changes as restrictions on your life, leading to a lack of motivation and even frustration. But changing how you think about healthy habits helps you reprioritize your goals and find joy in nurturing your body.”
Managing stress also plays a large role in losing weight. When we’re stressed, our bodies release a hormone called cortisol, which promotes fat storage. If you’re under high stress for an extended period, you’ll likely experience weight gain or find it difficult to lose weight despite your efforts.
Curating Delicious Meal Plans
“The average American consumes roughly 3,500 calories daily,” says Dr. Alam. “While every person’s caloric intake needs vary depending on age, sex, weight, height and activity level, we know that many Americans eat more calories daily than they burn, which is a driving force for weight gain and obesity.”
Dr. Alam says, “One of the biggest challenges I see in my practice is patients saying healthy foods don’t taste as good, or they’re left feeling hungry.” While this is a common experience for many looking to lose weight, it doesn’t have to be your reality. Your primary care provider can help you create a nutritious meal plan to lose weight while consuming the essential macronutrients with an emphasis on protein.
“Learning to eat in moderation is another factor when finding ways to eat foods you like, while maintaining a caloric deficit,” says Dr. Alam. You don’t have to cut out every food you enjoy eating to lose weight — your primary care provider can help you learn to eat in moderation. Finding ways to enjoy your food in moderation is a great way to lose weight without feeling like you’re compromising everything you enjoy.
Weight-Loss Medications and Bariatric Services
Sometimes, our bodies need a nudge in the right direction. If you’ve tried other ways of losing weight but nothing has worked, ask your primary care provider about your best next steps. This could include weight-loss medications or in-network referrals to our bariatric services for further assistance on your weight-loss journey.
Helping You Live a Healthy Life
Whether you’re looking for a weight-loss meal plan or exercise guidance, our compassionate primary care providers are here to help. Visit us here to schedule an appointment with Dr. Alam. You aren’t alone in managing your weight.
