Here are eight steps provided by W8MD weight loss, sleep and medspa centers to help with weight loss:

1. CHECK YOUR BMI

The first step in losing weight is to assess your weight risk with a BMI scale. If your body mass index is over 25, or you have predominantly abdominal or upper body weight even with a BMI of <25, you may need to consider losing some weight.

2. CHOOSE THE RIGHT WEIGHT LOSS PROGRAM

It’s important to find a weight loss program that has professionally trained people that understand your body, genetic, hormonal, nutritional, sleep and metabolic factors rather than just throwing a diet at you. W8MD medical weight loss centers of America offers a physician-supervised, insurance physician weight loss program that may be right for you.

3. GET PHYSICALLY ACTIVE

Getting a daily dose of physical activity is key to weight loss. Exercise can help you burn calories and improve your overall health. Find an activity that you enjoy and make it a regular part of your routine.

4. MAKE GOOD FOOD CHOICES

Making good food choices is crucial for weight loss. Choose low- and no-calorie alternatives and opt for fruits and vegetables which are a natural choice for nutritionally dense foods. Try to make fruits and vegetables around 50% of your daily food intake.

5. EAT WHOLE GRAIN FOODS

Grains should account for a sizable portion of your plate. The USDA recommends that whole grains make up at least half of those grains. Whole grains can give you more fiber, which helps you feel more satisfied.

6. INCLUDE LEAN SOURCES OF PROTEIN

Lean protein is important to a smart eating plan, as it should make up about 20% of your plate. There are many good sources of lean protein, including poultry, fish, beans, tofu, and low-fat dairy products.

7. CONSUME DAIRY AND OTHER CALCIUM-RICH FOODS

Dairy products can be a good source of protein and calcium. Dark leafy vegetables like turnip greens, kale, Chinese cabbage, and mustard greens are additional sources of calcium.

8. STAY HYDRATED AND WATCH YOUR PORTION SIZES

Drink low- and no-calorie beverages such as water, unsweetened tea and coffee, or flavored sparkling water. Foods like raw fruits and vegetables can also help keep you hydrated. Watching your portion sizes is also important for losing or maintaining your ideal weight.

At W8MD weight loss, sleep and medspa centers, we understand that losing weight can be a challenge. We offer a variety of evidence-based, clinically proven weight loss measures including prescription weight loss medications, VLCD diets, behavior modification, exercise counseling, and more to help you achieve your weight loss goals. Contact us today to learn how we can help you on your weight loss journey.