What can I do to prevent gaining more weight?

Sarah LoBisco
Integrative Medicine

Listening to your body and caring for it by feeding it nurturing and nutritious foods is the baseline for any dietary approach to optimal weight. Due to everyone having their own genetic and environmental imprint, an optimal diet for everyone does not exist. For example, some people who are recovering from chronic diseases might need to follow a completely different diet from a menopausal woman with hormonal deregulation.

Still, basic quality of foods is important and general roles do exist around what most dietary experts agree on. See what feels right for you. The goal is to feed your body for health not to starve and put your body in more stress (stress causes you to store fat and increase weight).

Here are some general guidelines:

  • Eat as little processed and packaged foods as possible. Avoid inflammatory foods such as high fructose corn syrup, sugar, fat free foods with sweeteners, gluten, and trans-fats. These foods stress the body and increase insulin. Instead, shop the outskirts of the supermarket for whole, healthy, foods.
  • Try to balance blood sugar. Incorporate high quality organic or free range meats or good quality vegetable proteins with a healthy whole grain, and a healthy fat (such as olive or avocado oil). Snack when hungry, most people do well with a protein, carb, fat combination every 3-4 hours.
  • Eat at least 9-11 servings of vegetables of a day; eat a rainbow of colors, as different colors provide different nutrients.
  • Try to get restful sleep and move your body – this will help manage stress and allow your body to cleanse and produce feel good, fat burning chemical signals!
  • Focus on quality over calorie counting.

You want to feed your body to burn! The goal is to use the nutrients in a manner that creates an environment for healing by producing optimal hormone, immune, and neurological health. If you can achieve this, which you can, the weight will take care of itself! :)

Rose Reisman
Nutrition & Dietetics
Some foods and daily habits cause weight gain. Here are tips I recommend:
  • Avoid low-fat foods that add extra sugar to replace the heart-healthy fats, such as low-fat peanut butter. These raise your blood sugar so you’re hungry sooner and therefore eat more.
  • Go for nutritional advice if you can’t over time control your weight.
  • Make sure you're getting enough sleep. Sleeping less than five hours can keep on 2 1/2 times more belly fat.
  • Pass up the complimentary foods at restaurants. They are usually nutritionally empty and have excess calories, fat, and sodium. These include bread and butter, nacho chips, and nuts.
  • Be aware that drinking your calories adds weight -- watch alcohol, juices, and even healthy sounding smoothies
  • Avoid skipping any meals! This slows your metabolism, increases your hunger, and puts your body in prime fat-storage mode.

Talk to your healthcare provider about how not to gain more weight. Follow a diet and exercise plan. Write down what and how much you are eating, and how much you exercise. Weigh yourself once a week and write it down to show your healthcare provider at follow-up visits. Visit your healthcare provider for support. Ask your healthcare provider for help choosing the best foods to help you stay at a healthy weight.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.