Plan for Weight Loss
Discussed weight management recommendations including:
{Blank multiple:19196::"focusing on nutrition changes for weight loss and exercise/metabolism modifications for weight maintenance", "tracking all intake to identify patterns ", "aim for small scale sustained weight loss that can be maintained and avoid highly restrictive diets that are unlikely to be doable long-term", "work to increase protein/fiber intake with adequate water especially in AM", "look for opportunities to eliminate empty calories such as those in sugar-sweetened beverages and dessert", "avoid late-night calories and try to move higher glycemic index foods to midday if possible", "that various diets have been associated with meaningful weight loss including Mediterranean diet, carb restriction, intermittent fasting (18:6), etc. but that best diet for an individual is the one they can maintain successfully"}
We also discussed options for medications that can be used to support weight loss including {Blank multiple:19196::"GLP1RA", "bupropion", "topiramate", "metformin", "Plenity", "***"}
We discussed specific programs available with robust support for nutritional change for weight loss including My Fitness Pal, LoseIt, Weight Watchers and Noom.
AVS for Weight Loss
No one thing universally helpful to lose weight. The weight loss evidence suggests that different things work for different people and it is hard to predict which plan will be best for one person without trial and error.
There are some weight loss drugs available (some with FDA approved indications for weight loss and some used off-label), but these have only been studied in those with a BMI of 30 or higher. Your BMI today was @BMIE@
There is some more recent studies that the types of food you are eating and when you are eating may matter as much (or more) than the absolute number of calories you eat. In short, it seems like it may be beneficial to eat your calories during a limited time window (10AM-6PM), and to avoid sugar, refined grains (white rice, white bread, etc.) and highly processed foods - this way, you can eat all you want of fruits, vegetables, whole grains, lean protein, and dairy without having to calorie count. Try to limit carbohydrates somewhat or eat carbohydrates in the middle part of the day when your body is best equipped to metabolize these. In particular, avoid eating late at night (after 7-8 PM).
Some good recent articles:
https://health.clevelandclinic.org/intermittent-fasting-4-different-types-explained/
https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.html
https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
Remember too that getting enough exercise and sleeping enough also seem to contribute to healthy weight loss.
If you want to get additional advice, there is also the Medical Weight Loss Clinic at One Hundred Oaks where they can do a comprehensive assessment and make nutrition & exercise recommendations tailored to your needs.