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As another New Year approaches, millions of people will list weight loss among their resolutions. Yet, studies show that approximately 80% of these resolutions fail by February. The key to bucking this trend lies not in extreme diets or intensive workout regimens, but in adopting a holistic, sustainable approach to health and wellness.
Setting realistic goals is the foundation of lasting change. Instead of aiming to lose 30 pounds in two months, consider targeting a more sustainable rate of 1-2 pounds per week. This moderate approach allows your body to adjust gradually while developing habits that stick. Break down your ultimate goal into smaller, monthly milestones that feel achievable and measurable.
The holistic journey to weight loss extends far beyond counting calories. Sleep quality plays a crucial role in weight management, affecting hormones that regulate hunger and metabolism. Aim for 7-9 hours of quality sleep by establishing a consistent bedtime routine and creating a peaceful sleep environment. This simple change can reduce late-night snacking and provide the energy needed for daytime activity.
Stress management is another vital component often overlooked in weight loss journeys. Chronic stress triggers the release of cortisol, a hormone that can increase appetite and promote fat storage, particularly around the midsection. Incorporate stress-reducing activities like meditation, yoga, or daily walks in nature. Even five minutes of deep breathing exercises can help regulate stress responses and reduce emotional eating.
Nutrition should focus on nourishment rather than restriction. Instead of eliminating food groups, gradually add more whole, nutrient-dense foods to your diet. Start by ensuring each meal includes a variety of colors from fruits and vegetables, lean proteins, and whole grains. This abundance mindset helps avoid the deprivation that often leads to binge eating and yo-yo dieting.
Movement should be enjoyable rather than punishing. Find activities that bring you joy, whether it’s dancing, hiking, swimming, or gardening. Begin with 10-15 minutes daily and gradually increase duration and intensity as your fitness improves. Remember that consistency trumps intensity when building lasting habits.
Social support plays a crucial role in maintaining momentum. Share your goals with friends or family who can offer encouragement and accountability. Consider joining a wellness community or working with a health coach who can provide guidance and support throughout your journey.
Mindfulness practices can transform your relationship with food and body image. Practice eating without distractions, savoring each bite, and listening to your body’s hunger and fullness cues. This awareness helps prevent mindless eating and promotes a healthier relationship with food.
Track progress beyond the scale by noting improvements in energy levels, sleep quality, mood, and clothing fit. Celebrate non-scale victories like being able to take the stairs without getting winded or having more stamina to play with your children.
Remember that sustainable weight loss is a journey, not a race. There will be setbacks and challenges along the way. Instead of viewing these as failures, treat them as learning opportunities that inform your path forward. By adopting this holistic approach and focusing on attainable goals, you’re more likely to create lasting changes that extend well beyond the New Year.
The most successful resolutions are those that evolve into lifestyle changes. By addressing weight loss through the lens of overall wellness – encompassing physical, mental, and emotional health – you create a foundation for lasting transformation that enhances every aspect of your life.
Meet the Team
Elite Medical is comprised of a team who is dedicated to helping you on your journey to better health.
Christopher Bagley, APRN
Chris is lifelong a resident of Marion county. Chris graduated with a Bachelors degree from the University of Florida in Health Science Education with a specialization in Health Promotion. Chris worked as a firefighter, paramedic and registered nurse prior to becoming a nurse practitioner. Chris has worked primarily as an ER nurse practitioner but also has experience in primary care and long term care.
Chris has always had a passion for health and after committing himself to his health, he was inspired along with Eldon, to open Elite Medical, a comprehensive wellness practice that focuses on health and well-being to prevent sickness and chronic diseases.
Eldon Waters, MSN, APRN
Eldon is a Marine Corps veteran and attended the College of Central Florida, University of Virginia and completed a Bachelors of Science in Nursing from University of Central Florida. Eldon also completed his Masters of Science in Nursing from South University.
Eldon started as an EMT/Medic at the University of Virginia Medical Center, a level 1 trauma center and teaching facility. He went on to work at Advent Health Ocala as a tech then registered nurse. After gaining more experience, Eldon worked at Ocala Health in the ER as a Nurse Practitioner.
To find out more or to schedule your appointment, please contact Elite Medical today.
2801 SW College Road Unit 16
Ocala, FL 34474
352-441-9775
www.elitemedicalocala.com
