Expert Tips for Healthy Weight Loss (That Actually Work)

If you want to achieve weight loss in a way that is healthy and sustainable (not just a "quick fix"), then this guide is for YOU!  

Additionally, watch Dr. Kaur discuss "Expert Advice for Healthy Weight Loss" as she answers common questions regarding weight loss — from fad diets to medication like Ozempic — and explains how to make real success happen when it comes to losing those extra lbs.

As for those expert tips, Dr. Kaur, who is a Licensed Physician and Board Certified in both Family Medicine and Lifestyle Medicine, recommends the following to help her Patients optimize their weight loss efforts:

1. Forget Fad Diets

Fad diets might promise fast results, but they are unlikely to provide healthy sustained weight loss. This can be for a variety of reasons; including, but not limited to, the fact that many cut out too many calories or even whole food groups, which can be necessary for healthy functioning and without which you may feel tired, deprived or even gain weight.  Instead, choose a balanced nutrition (not "diet") plan that includes fruits, vegetables, lean proteins and whole grains. Of course, you should always discuss any drastic changes to your nutritional intake with your Physician to ensure that it is adequate for you and your specific health issues and goals. Lastly, but oh-so-importantly, don't underestimate the value of having a knowledgeable Dietician as part of your weight loss team!

2. Think About Why You Want to Lose Weight

Having a clear reason (i.e. feeling healthier, sleeping better or having more energy) will give you the motivation that is needed to make long-term, sustainable changes. It may seem cheesy, but writing your goals down helps to make them more real and keep you focused.

3. Healthy Eating Works Best

A healthy weight loss plan focuses on:

• Eating more whole, nutritious foods (and limiting processed foods as much as possible)
• Drinking plenty of water to ensure adequate hydration (which can mean different amounts for different people)
• Cutting back on sugary drinks and processed snacks
• NOT starving yourself

Dr. Kaur advises implementing these changes in a gradual manner to help turn them into normal habits that are part of your everyday lifestyle instead of forcing too many changes all at once, which can be overwhelming and, usually, fails. Remember, Rome wasn't built in a day!

4. Move Your Body Every Day

Exercise helps burn calories and keeps your heart and muscles strong, which, in turn, help optimize many parts of your health (i.e. immune system, GI health, heart health, brain health and, even, hormonal balance and health.) However, don't worry! You don’t have to run marathons — walking, swimming, biking, or even dancing count! Regular movement, no matter how small, makes weight loss easier and keeps it off. In fact, studies have shown that even just 10 minutes a day of moderate-intensity aerobic exercise can help improve health and longevity!

5. Medications Like Ozempic Can Help — With a Doctor’s Guidance

Dr. Kaur explains that medicines (like Ozempic) can be part of a weight loss plan for some people; when prescribed appropriately and safely. However, these are most helpful when paired with healthy food choices and regular exercise — and only used if your Physician advises that it is right for you. Remember, these are medications and medications, not matter how helpful, can have side effects. So, you want to make sure you are not exposing yourself inadvertently to these. This is also why it is so important to obtain such medications from Licensed Physicians and Pharmacies.

6. Be Patient and Kind to Yourself

Healthy weight loss takes time. As much as some people wouldn't think so, losing 1–2 pounds a week is a safe pace. Quick results might look good at first, but that might cause more harm than good. Gradual and steady changes have proven much more successful in losing weight in a healthy and sustainable manner; not to mention, it is easier to make it a lifestyle rather than something you do for just a few months.

7. Ask for Support

You don’t have to do it alone (and Dr. Kaur doesn't expect her Patients to!) Friends, family or other health professionals (i.e. Dieticians, Fitness Physiologists) can help motivate you, answer questions and keep you on track for success.

Bottom Line:
Healthy weight loss isn’t about a quick trick or one special food. It’s about making changes you can keep for life — eating better, moving more, setting clear goals and getting the right support. If you’re thinking about weight loss drugs or major changes, talk with a Licensed, Board Certified Physician first. A healthier you can start with just one conversation!

If you are looking for a reputable Physician to help guide you, feel free to set up a Complimentary Meet & Greet with Dr. Kaur to learn more about KKaur MD and how we can provide you a BETTER PRIMARY CARE EXPERIENCE!