9 / 24
IT MAY BE TEMPTING
to try something exotic
for fast weight loss. An all-kumquat diet, or a one-week-
end exercise marathon.
But it wouldn’t be healthy. And any weight you lost would likely
come back.
“If you want to lose weight, a long-term healthy plan for eating and exercis-
ing is still best,” says Kendra Lynch, MD. “It’s not new or trendy. But it works for
most people.”
What’s on your plate?
Dr. Lynch says a healthy diet combines fewer calories with more nutrition.
You can get both with a diet that:
•
Has mostly fruits, vegetables, whole grains, and low-fat or nonfat dairy products.
•
Includes lean meats, fish, eggs, beans and nuts.
•
Limits unhealthy fats, cholesterol, salt and added sugars.
“Aim to lose between one and two pounds per week. It’s a healthy goal and one you
can meet,” Dr. Lynch says. “That usually means eating 500 to 1,000 fewer calories each
day.”
Try keeping a record of everything you eat. It may help you spot problems in
your diet.
Time to get active
Exercise is good for you in so many ways. It helps you manage your weight by burning
calories. It also:
•
Lowers your risk for heart disease, diabetes and other long-term health problems.
•
Makes your lungs and muscles stronger.
•
Helps you sleep better.
“Aim for 150 minutes of exercise spread out over the week,” says
Dr. Lynch. “The more you exercise, the better, but be sure to talk
with your doctor before starting a new exercise program.”
Is medicine an option?
If you have tried to lose weight without success, ask your doctor
about weight-loss medicine.
It won’t make you lose weight on its own. But it can help when
added to a diet and exercise plan.
“Many of these drugs have side effects,” says Dr. Lynch. “So be
sure to ask your doctor about the risks and benefits.”
ARCHBOLD.ORG•
SUMMER 2015
9
Manage your weight the
Kendra Lynch, MD
Family Practice
Cairo Medical Care
healthy
way