When Dr. Emi Hosoda sees a patient suffering, lose weightshe knows what they are going through.
She herself has battled obesity and has lost 100 pounds since 2020.
Hosoda, now 53, says she reached her maximum weight of 235 pounds after having children in her 30s. She was able to lose weight, but she didn’t last long.
“It was fairly easy to lose most of the weight at about 37.
“But then Perimenopause It hit around 2010 and I started working night shifts at the hospital, but all the bets were off. ”
Hosoda says she has a strong family history of type 2 diabetes and had to take supplements to help with insulin resistance in order to lose weight.she has her FTO, genetic variant It predisposes a person to gain weight. She also had a difficult-to-diagnose thyroid condition that made it difficult to slim down. ‘s health deteriorated and it took a long time to rebuild.
For all these reasons, she sees patients who “eat almost nothing”, exercise constantly, and still struggle to lose weight.
“What I’m looking for is why isn’t this person losing weight? Because everyone has an ideal body proposition, if possible,” says Hosoda.
After resuming weight loss efforts a few years ago, she weighed 135 pounds. Her heavy frame then left her fatigued and made it difficult for her to do her job. She can be a burden if she is unwell all night. ”
Hosoda recently shared some of her weight loss advice Viral TikTok video.
Below are her favorite tips from that clip, as well as the overall experience.
Focus on sugar content, not calories
this is, low glycemic dietInstead of strictly monitoring calories, Hosoda says, the focus is on eating foods that keep blood sugar levels steady. is.
Most processed foods are very high in carbohydrates and very low in fiber, which “can cause problems as long as you keep your blood sugar stable,” she warns.
A low-glycemic diet includes moderate amounts of high-fiber beans, lentils, non-starchy vegetables, fruits, whole grains, and lean proteins such as fish and skinless poultry. Healthy fats found in nuts, seeds and avocados. the study I have found this meal plan to help me lose weight.
Hosoda recommends watching your fruit intake and choosing berries with a low glycemic load.
“I’m not an anti-fruit, but I think some people overdo fruit or think it’s a free pass. But it has sugar in it,” she points out.
drink enough water
people often mistake thirst for hungerSo while they may think they need a plate of food, drinking plenty of water will keep them satisfied, says Hosoda.
Adequate hydration may also slow aging and prolong disease-free life. National Institutes of Health study The National Academy of Medicine recommends that women drink about 6-9 cups of fluids daily and men drink 8-12 cups of fluids.
If you have heart failure, kidney disease, or low sodium levels, ask your doctor how much water you can drink before increasing your intake.
Getting Enough Magnesium to Handle Sugar Cravings
In addition to managing chocolate and sugar cravings, optimal magnesium levels also help with muscle tone and keep the heart in the correct rhythm, says Hosoda.
Levels should be checked “before arbitrarily taking large amounts of magnesium,” she warns, and people with kidney problems should not take it.
If you’re healthy and really need a boost, magnesium-rich supplements and foods like tomatoes, nuts, and seeds can help.
Include strength training in your workout
if not muscle buildingyou’re not building a factory that actually burns calories and fat, Hosoda says. Mr. Hosoda says.
“As we get older, more and more people just do aerobics and wonder why their bodies don’t suit them. Because you need muscle tension to actually hold it,” she points out.
Hosoda wakes up at 4am and works out at least three days a week. Warm up on the stationary bike for about 30 minutes, then lift weights for about an hour.According to some studies, people who want to burn fat you should exercise early in the morning“I’m pretty muscular, so my goal is to take the fat layer off my muscles, and that’s what I do,” she says of her early morning routine.
Aerobic exercise is important for cardiovascular health, but when done alone, she adds, it doesn’t do much for weight loss.
Eat 5 servings of low-carb vegetables a day
According to Hosoda, it’s rich in nutrients and fiber, and you’ll eat a lot of it, so you won’t feel like you’re running out of food.
She especially likes chard, celery, romaine lettuce, carrots and cucumbers.
Make sure to include good fats in your diet
Healthy fats not only help you stay satisfied, help with inflammationHosoda’s recommendations are avocado oil, olive oil, and walnut oil.
This article was originally published on TODAY.com