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As of 2016, more than one-third of American adults have obesity. As per Urgent & Primary Care in East Greenbush, NY, this epidemic poses numerous health concerns for residents of both Rensselaer and Albany counties. Namely, those with obesity are at a higher risk of stroke, heart disease, and type II diabetes.

But if you’re looking to lose weight and decrease your chances of developing these chronic conditions, don’t jump on the latest fad diet. These programs may help you shed a few pounds quickly, but they don’t have lasting results. Instead, go about weight loss the right way with these five tips from the area’s top primary care doctors:   

1. Start Small

To maintain a healthy weight, you need to think of weight loss as a permanent change rather than a temporary fix. But for those new to fitness, switching to this new lifestyle may seem daunting. That’s why Urgent & Primary Care’s family care physicians suggest starting with small changes. From drinking skim rather than full-fat milk to taking the stairs rather than the elevator, gradual modifications will be easier to sustain than sudden ones.

2. Eat Better

primary care doctorIf you’re trying to lose weight, you need to burn more calories than you consume in a day. One way to achieve this deficit is to eat smaller portions of more nutrient-dense foods. That means skipping sugary, high-processed foods and eating whole grains, fresh fruits and vegetables, and lean proteins instead.

According to Urgent & Primary Care, this dietary change typically equates to 300 or 500 fewer calories a day and one to two pounds lost per week. However, it’s best to consult your primary care doctor to a meal plan that’s right for you.  

3. Get Moving

To maintain this calorie deficit, you’ll also need to exercise. But, that doesn’t mean you need to become a world class bodybuilder overnight. Simply walking every day and running, swimming, or cycling a few times a week may be enough to increase your activity levels. As mentioned above, you should meet with your family care physician before committing to a new fitness regimen.

family care physician4. Write It Out

Once you know your energy needs and have your fitness plan in mind, write them down. Then, record your goals. Urgent & Primary Care’s trained family care physicians also recommend keeping a physical or virtual food diary, so you easily keep track of ingredients and portion sizes. These various methods of documentation will help you better regulate your diet and exercise, thus keeping you accountable throughout the entire weight loss journey.  

5. Stay Motivated

Healthy weight loss takes time. Don’t expect to drop five pounds in your first week. Additionally, don’t get discouraged if you weigh yourself and find you put a little back on. Fluctuation is normal, so don’t let short-term upsets undo your long-term goals. Rather, use them to re-evaluate your weight loss plan and adjust when necessary.

To preserve your motivation, Urgent & Primary Care also suggests celebrating your achievements. For example, if you hit a milestone, reward yourself with new clothes or some well-deserved relaxation. Then, you’ll hit the gym tomorrow with renewed fervor.

Weight loss doesn’t just decrease your risk of heart disease and diabetes. It also helps you lead a healthier, happier life. For more weight loss tips from Albany’s leading primary care doctors, visit Urgent & Primary Care online. To schedule an appointment to discuss your unique situation, call (518) 463-8262 today.  

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