Lifestyle Guidelines
Unlock Your Potential: Embrace a Healthy Lifestyle Today for a Vibrant Tomorrow!
Are you ready to embark on a transformative journey toward a healthier and more fulfilling life? Imagine waking up each day with boundless energy, a clear mind, and a body that radiates vitality. It’s time to unleash your true potential by embracing a healthy lifestyle.
The path to wellness begins with one simple choice: to prioritize your well-being. By making conscious decisions about what you eat and how you treat your body, you can unlock a world of endless possibilities. Whether you aspire to achieve your ideal weight, boost your immunity, or simply enjoy a higher quality of life, the power is in your hands. Eating a balanced diet is essential for maintaining good health throughout your life.
What You Should Eat
Certain foods are particularly beneficial for your well-being. Here are some guidelines to help you make healthy food choices:
Moderation
Remember that consuming excessive amounts of food, even if it’s healthy, can harm your health. For example, while eggs are nutritious, consuming 20 eggs daily can lead to health issues. Moderation is essential when it comes to maintaining a balanced diet.
Fruits and Vegetables
Including fruits and vegetables in your diet can help prevent heart disease, stroke and certain types of cancers. Aim to have fruits and vegetables in every meal and as snacks. Frozen or canned fruits and vegetables without added sugar are also suitable options if fresh produce is unavailable. Consuming at least 2½ servings of vegetables and two servings of fruits daily is recommended.
Fiber
Fiber-rich foods can help prevent heart disease and strokes and regulate blood sugar levels. Fiber-rich foods include vegetables, fruits, beans, nuts, oatmeal and certain breads and cereals. Check nutrition labels to identify high-fiber options. It is recommended to consume 25 to 36 grams of fiber each day.
Protein
Increasing your protein intake can reduce hunger, preserve lean mass, and aid in weight loss. Consuming around 25-30% of your daily calories from protein has been shown to help burn additional calories. Protein also promotes satiety more than fats and carbohydrates. Calculate your protein needs by multiplying your total daily calorie intake by 0.075 (e.g., 2000 calories X 0.075 = 150 grams). Good protein sources include meats, fish, eggs, dairy products, and plant-based options like quinoa, legumes, tofu and nuts.
Fats
Some fats are healthier for your body than others. Avoid consuming foods with high amounts of trans-fats, such as margarine, fast food and store-bought baked goods. Trans-fats can increase your cholesterol levels and the risk of heart disease. Instead, opt for healthier fats like polyunsaturated fats found in fish, and use oils like olive oil and canola oil for cooking.
Foods with Calcium and Vitamin D
Calcium and vitamin D are crucial for maintaining strong bones and preventing osteoporosis, especially in babies, children, and adults. Various foods and drinks contain these nutrients. If your diet lacks sufficient calcium and vitamin D, consider taking supplements.
How Much Should You Eat?
The number of calories you need daily depends on factors like weight, height, age, sex and activity level. Consuming fewer calories than your body utilizes is generally advised for weight loss. The recommended daily calorie intake for women attempting to lose weight is 1,200-1,500 calories, while men should aim for 1,600-1,800 calories. Women typically require 1,600-2,000 calories daily, and men need around 2,000-2,500 calories to maintain their current body weight. These are general guidelines. Consult with an Express Health Systems clinician to determine your recommended daily calorie intake.
Move It!
Regular exercise is crucial for weight loss and maintaining a healthy weight. Aim for 5-7 days of weekly activity, with each session lasting 30-60 minutes. Focus on aerobic exercises that elevate and maintain your heart rate, such as walking, cycling, swimming or water aerobics. While weightlifting and floor exercises can strengthen muscles and increase muscle mass, they are not essential for weight loss. Before starting an exercise program, consult your primary care provider for an in-person evaluation and approval.
Should You Lose Weight?
Obesity increases the risk of health problems such as diabetes, high blood pressure, high cholesterol, cancer, heart disease, stroke, asthma and sleep apnea. Studies have shown that people who are obese typically have a shorter lifespan compared to those who maintain a healthy weight. Become more active and prioritize adequate rest. Aim for at least 8 hours of restful sleep each night. Lack of rest can hinder weight loss efforts.
To prevent the problems associated with obesity, in addition to weight loss, follow these steps:
Increase Physical Activity
Daily exercise is critical to successfully losing weight and maintaining a healthy weight. Duration and frequency are the keys, while intensity is less important. Aim to exercise 5-7 days weekly, at 30-60 minutes per session. Exercise at a comfortable pace (without losing your ability to speak clearly and in whole sentences). Aerobic exercises are recommended for weight loss. This means the heart rate must be increased and maintained to 130-140 beats per minute while moving. Recommended activities for general weight loss include walking, cycling, swimming and water aerobics.
Weightlifting and floor exercises, such as sit-ups and pushups, are not essential for weight loss, although they can help strengthen muscles and increase muscle mass. Before starting an exercise program, you should have an in-person evaluation by your primary care provider or your health clinician at EHS. Begin exercise only as approved for you.
Avoid Sugary and Carbonated Drinks
Improve your diet by establishing regular mealtimes, consuming smaller portions, and avoiding carbonated drinks, sweets and processed snacks. Limit your consumption of carbonated beverages to no more than one per week.
Reduce Adult Libations
Limit alcohol intake to one drink per day for women and two for men. While moderate alcohol consumption may have some heart benefits, excessive drinking can lead to liver disease, dependence, certain cancers and other problems.
Cease Smoking
This is beneficial for your overall health with both tobacco and weed. Marijuana smokers typically inhale more deeply and hold their breath longer than cigarette smokers, leading to a greater exposure to tar. Secondhand smoke contains the same toxins and carcinogens found in directly-inhaled smoke. Vaping is also a habit with many harmful side effects. Avoid inhaling tobacco, CBD or other types of smoke for optimum health.
Follow Weight Loss Medication Directions
If you’re considering weight loss medication, remember that lifestyle changes should accompany it. Weight loss medications can help reduce appetite or alter digestion but are not a standalone solution. You must decrease your daily calorie consumption and increase physical activity to lose weight. Never modify the prescribed dose of medication or share it with others. Common minor side effects of appetite suppressant medications include dry mouth, jitteriness and headache. Do not alter the amount of medication prescribed to you, and do not give your prescription to anyone else. Do not take anyone else’s medication.
PLEASE NOTE: Some appetite suppressant medications, such as phentermine, may cause a falsely positive methamphetamine result on some basic screening drug tests. Discuss all your options with EHS before embarking on a medically enhanced weight loss journey.
Contact Us
Express Health Systems accepts walk-ins at our Tyler and Plano, Texas, clinics. You can also schedule a virtual appointment through our online platform to start your wellness journey from the comfort of your own home.
To get started, visit us at either location Monday through Saturday from 8 A.M. to 5 P.M., no appointment necessary.
Telemedicine visits are available by appointment only Monday through Saturday from 8 A.M. to 10 P.M.