The 2 Phases of Healthy Weight
Over 115 million people in the U.S. will be diagnosed with Prediabetes this year. Katrina Hamilton reversed her diagnosis through Cone Health's Healthy Weight & Wellness program. In this 2 Your Well-Being discussion with WFMY News 2, Alexandria Ukleja, MD, shares expert advice for how you can use personalized nutrition and exercise plans to transform your life.
The Weight loss Phase
Nutrition is the first step to losing weight. But for long term success, pair a healthy, balanced diet with an individualized fitness plan.
1. Track Your Habits
Take note of the feelings and circumstances behind your food choices. Reflect on the restaurants you regularly visit, schedules you adhere to and the foods you like or dislike.
2. Personalize Your Diet
Pick your favorite foods from each of these categories: whole-grains, proteins, fruits and vegetables. To avoid relapse, allow yourself a little room for indulgence.
The Maintenance Phase
Exercise is where you can look to maintain your weight, and the only way to retain muscle mass.
1. Increase Your Activity
Aim for two and a half to five hours of moderate to vigorous exercise each week. What feels like "moderate" or "vigorous" will be different for each person.
2. Reduce Stress
When the body experiences stress, it releases hormones like cortisol which impacts how the body uses sugar and regulates blood sugar levels. This can cause a pattern of high-carb eating, leading to insulin-resistance or Prediabetes.
Realistic Expectations
Healthy, sustainable weight loss does not happen quickly. At most, expect one to two pounds difference per week. Think marathon, not sprint. To stay motivated, take time to acknowledge the small changes you make over the course of your journey.
About the Expert
Alexandria Ukleja, MD, is board certified in obesity medicine and focuses on health and wellness and family medicine.
She believes that creating bonds on a personal level deepens mutual respect and helps her more effectively treat patients’ medical issues.
A former Division I full scholarship athlete, she enjoys exercising. In addition, she enjoys crafting and spending time with her family.
