The Best Weight Loss Advice You Can Find*

Sometimes it seems like everywhere you look you are likely to get different advice about losing weight. While it is statistically proven that weight loss surgery is the most successful method to help those who have struggled with obesity long-term finally lose weight and keep it off, this doesn’t stop countless self-proclaimed weight loss “gurus” from making all sorts of claims about the secrets that surround weight loss. These secrets include everything from exotic fruits that are impossible to find at most grocery stores to obscure workout habits that even the celebrities that tout them aren’t likely to actually follow.

If you spend enough time doing your research online, then you are likely to find the same themes repeating themselves from the most reliable sources around. There are some truths about weight loss that just about every successful weight loss program takes into consideration.

Here are the top 10 truths about weight loss:

1. It is incredibly important to get a good night of sleep every single night. The less sleep you get, the less likely you are to stick to your weight loss plans.

2. Slow down when you are eating. Take your time in preparing your food, be mindful as you eat your food, and chew more slowly to give your body a chance to process what you are eating before you eat any more.

3. Eat as many fruits and vegetables as you can, and if possible, replace other foods in your diet that are less healthy with whole foods like your favorite veggies and fruits.

4. Increase the amount of fiber in your diet. Repeated studies have shown that eating more fiber helps increase feelings of fullness and improve digestion.

5. Work on building your muscle mass by lifting weights. Start small and workout regularly to build muscle mass, which helps improve your metabolism.

6. Engage in aerobic activity 3-5 times a week, at least. This includes running, walking, cycling or swimming, and is the best exercise for burning fat.

7. Reduce the amount of carbs in your diet. Foods high in carbohydrates are problematic for maintaining a healthy weight. This includes cutting down on breads and sweets.

8. Try to only drink zero-calorie beverages. Sodas and juices are never recommended, and tea and coffee are only great when they don’t have any added sweeteners.

9. Make protein the focus of every meal—even breakfast. Carbohydrate heavy breakfasts like cereals or breads aren’t great for keeping you full. Try an egg, instead.

10. Drink water all day long. The more water you drink, the less hungry you will feel and the better your metabolism will work.

These 10 tips are likely to help just about anyone break past a weight loss plateau, but before you start making any changes to your weight loss program, make sure that you consult with your weight loss doctor.

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*Weight loss surgery results vary between individuals depending on the initial weight, medical conditions and adherence to prescribed treatments. Speak to Dr. Bass about the results you can expect.