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2024 You: add, don't subtract

Is your New Year’s resolution to lose weight? While I don’t necessarily love the idea of striking out a new course to “just’’ leave a smaller footprint, I do love it when there is a decision to be more healthy.

I often discuss weight loss these days. My advice is nearly always the same. Add, don’t subtract. Instead of limiting soda, I encourage more water. If you are drinking a gallon of water daily you will likely have less time to drink soda, due to all those bathroom breaks!

It’s a little overwhelming to navigate through the tons of good and sometimes bad information available. The goal should be a balanced diet that provides you with all the building blocks to keep you healthy, happy and satiated all while promoting healthy weight reduction.

Here are some ideas to think about incorporating:

• More water, half your body weight in ounces.

• Increase your protein intake. (Recommended: 0.35 grams per pound of body weight.)

• Fiber and carbohydrates are important.

• Increase fruits and vegetables.

• Low impact exercise such as walking will encourage fat loss.

• 1 to 2 lbs per week is ideal for sustainable weight loss.

Weight-loss isn’t a one size fits all situation. Each body requires its own macros/carbs for fuel and energy, protein for muscle mass support and fats for energy and vitamin absorption.

Resources to start your own weight loss education:

National institutes of health, the CDC, Mayo Clinic and also your doctor.

I hope these tips help you achieve your New Year’s resolution and more importantly help you take a step in the healthy direction. Speak with your health care provider prior to starting any type of diet and exercise program. Happy New Year!

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