Lots of dieters are able to lose weight for a short period, but keeping weight off for the long term can be a challenge. True weight loss requires help from a professional, and permanent lifestyle changes. Many people are unaware of what they must do in order to lose weight and maintain a healthy, target weight. Dr. Urshan helps our patients understand their options for true weight loss. Here’s what you need to know about losing weight and keeping the weight off.

Eat Healthy

Many people who want to lose weight must first make changes to the way they eat and what they eat. Consuming healthy dinners and snacks can help you lose weight and keep that weight off.

Eat Foods With One Ingredient

Boiled eggs. Peanuts. Carrots. These healthy snacks all contain just one ingredient. Eating one-ingredient foods can help you avoid sugar, fat, and extra calories as options for true weight loss.

Avoid Processed Foods for True Weight Loss

Processed foods tend to be high in sugars, calories, and fat. In addition, many processed foods have an addictive quality that makes it hard to stop when it’s time to stop. Avoiding processed foods helps you consume in moderation, which is important for weight loss.

Avoid Refined Carbohydrates

Refined carbohydrates, like white rice, white bread, pastries, and pasta have had valuable nutrients and fiber removed. Eating refined carbs can reduce your inclination to eat more nutritious foods while also adding fat and calories to your diet.

Eat Foods High in Protein

Foods high in protein can boost your metabolism, which makes it easier to lose weight. Foods high in protein can help you feel fuller faster, thus making it easier to control what you’re eating. Some studies show that some people eat 400 calories less per day when consuming a high protein diet.

Consume Fruits and Vegetables

Fruits and vegetables contain a lot of fiber and nutrients, making them options for true weight loss. At the same time, you can consume large servings of fruits and vegetables without consuming very many calories. When you’re hungry, reach for the fruits and vegetables!

Eat Eggs for True Weight Loss

Eggs are low in calories and have a lot of protein. They have many nutrients but can fill you up quickly. Eating eggs for breakfast is especially good for you because eggs can fill you up for longer than some other foods, thus helping you control the other things you eat for the day.

Get Exercise for True Weight Loss

Doing the right exercise is a way to burn calories while also improving your mental and physical health. Cardio in particular is a very helpful type of exercise because it can reduce your risk factors for problems like heart disease.

What kind of exercise is cardio? Cycling, running, power walking, hiking, and jogging are all examples of cardio-type exercises. Cardio is especially good at getting rid of the belly fat that can cause metabolic disease.

Get Plenty of Sleep

When you’re sleep-deprived, a variety of problems can occur. Your appetite hormones may fluctuate, making it harder to control how much you eat. Sleep deprivation can also slow down your metabolism, which can contribute to weight gain as well. Finally, sleep deprivation can lead to anxiety and even depression, which can lead to stress-eating. This is one of several options for true weight loss.

Watch What You Drink Too

Just as eating the right foods can help you lose weight, so can drinking the right drinks. Here’s what to know about the right drinks to consume.


Drinking water can help with weight loss! In fact, drinking half a liter of water can increase how many calories you burn for up to an hour after consuming the water. Drinking water can also reduce the number of calories that you’re inclined to consume, especially if you’re drinking water in place of soda or other high-calorie beverages.

Avoid Soft Drinks, Chocolate Milk and Energy Drinks

Drinks that contain a lot of sugar can increase the chances that you’ll develop obesity. In addition, the brain registers liquid calories differently than it registers solid calories, so these calories accumulate at a high rate in addition to the solid calories you’ve already consumed.


Coffee has antioxidants and can increase your energy levels, which can help you burn more calories. This is especially true when you drink caffeinated coffee that has no added sugar or fat, so avoid consuming cream and sugar in your coffee. Just like water, black coffee can also help you feel full, which can prevent you from eating other foods.

Drink Green Tea

Like coffee, green tea is low in calories and high in antioxidants. Consuming green tea is good for burning fat and calories. Green tea can also increase how much fat and energy you burn, especially around the belly.

Professional Options for True Weight Loss

One of the safest ways to lose weight and keep the weight off is to work with a weight loss healthcare professional. Your healthcare professional can identify the causes of your weight gain and create a customized plan to help you lose weight.

At Dr. Urshan’s office, we’ve helped thousands of people lose weight safely and efficiently, and we can help you too. If you’re committed to losing weight and keeping that weight off, call us today to make an appointment. We’ll go over your options for true weight loss.

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