What are the Best Non-Surgical Weight Loss Methods?

by Bharat Kothakota, MD MPH

Losing weight can be a want or necessity in your life. It takes a lot of patience and motivation, but when you stick your mind to it, the results are always satisfying. Some people choose to undergo surgery in order to assist in their weight loss goals, but sometimes that's not in the budget for people or you just don't believe that's an option. So, what are the best non-surgical weight loss methods? When trying to lose weight, it's important to eat better and create an exercise regimen.

Eating Better for Weight Loss

There are many ways to lose weight in a non-surgical way, one of them just improving your overall diet. Everyone knows cutting back on junk food and fast food can help you lose weight and be a healthier person.

Some of the hardest parts of dieting is cutting back on the calories and being left hungry after each meal. If you don't have the willpower, the hunger will eventually cause you to give up.

In order to successfully lose weight but make sure you're still eating right, following this simple diet plan will help you start to lose weight without having to go through a painful surgery.

CUT BACK ON SUGARS AND STARCHES

Cutting back on these two items can make the difference when it comes to losing weight. These foods are involved in the secretion of insulin. Insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the places its stored. Then, the body starts to burn fat instead of carbs.

Lowering insulin can also help your kidneys shed sodium and water out of your body, and this can lead to the reduction of bloating and water weight.

When cutting back on your sugars and starched (carbs), you can lose up to 10 pounds or more in the first week of healthier eating, both body fat and water weight.

When doing a low-carb diet, you are able to eat until you are full. When you try low-fat diets, you are calorie restricted and left hungry. Instead of starving yourself, you are able to eat proper calorie sized meals while still considered dieting.

EAT PROTEIN, FAT, AND VEGETABLES

Every meal should include a protein source, a fat source, and low-carb vegetables. Following this guideline, this automatically puts your carb intake at the recommended range. A list of protein sources includes:

Meat - Beef, chicken, pork, lamb, bacon
Fish/Seafood - Salmon, trout, shrimp, lobsters
Eggs - Omega-3 enriched or pastured eggs

Protein is important in a diet. Plenty of protein can boost your metabolism by 80 to 100 calories a day. High protein diets can also reduce thoughts about food, reduce the desire for late-night snacking, and make you fuller to the point where you automatically eat 441 fewer calories per day. This is all by just adding protein.

Important low-carb vegetables include:

Broccoli
Cauliflower
Spinach
Kale
Brussel sprouts
Cabbage
Swiss chard
Lettuce
Cucumber
Celery
And more.

Don't be afraid adding these to your diet. You can eat massive amounts of these vegetables and still stay within the target carb range. A diet based on meat and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Healthy fat sources to keep in your diet are:

Olive oil
Coconut oil
Avocado oil
Butter
Tallow

Keep to the basic of 2-3 meals per day. If you find you're hungry in the afternoon, add a 4^th but small meal.

Trying to do a low-fat and low-carb diet at the same time will just cause you to feel miserable. Don't be afraid to eat fat, but know the difference between unhealthy and natural fats.

Working Out for Weight Loss

Adding a work out or exercise regimen to your life will not only help you lose weight, but it can help your overall health. If you're going to work out, you want a routine that offers maximum results in a small amount of time. Working out 3-5 days a week is healthy and typically yields the best results. These moves, when done properly, can help you achieve the slimmer and healthier body you're looking for.

CARDIO

Not only can you elevate your metabolism, but adding intervals can help raise your metabolism for up to 24 hours post-exercise. Inject brief periods of intense effort into regular walks, runs, swims, biking, ellipticals, and other cardio sessions.

The intensity will reset your metabolism to a higher rate during the workout, and it takes hours for it to slow down. This means that you'll have an ongoing calorie burn even after you've left the gym.

STRENGTH

No one says you have to turn into a body builder, but adding a little strength can help you tone your body and even helps your heart health as much as cardio. Not only that, but building more muscle burns more calories, which will help your body eliminate those calories before it can turn them into fat.

Push-ups (chest, shoulders, arms)
Crunches (abdomen)
Bicep curls
Squats (thighs, butt)
Reverse dip (triceps)
Lunge (legs)
Row (back and shoulders)

CoolSculpting to Reduce Fat

If you have bulges of fat that just won't go away no matter the amount of dieting or exercising, and you're looking for a non-surgical fat reduction method, look no further than CoolSculpting!

Approved by the FDA and no recovery or downtime needed, CoolSculpting uses a precise, controlled, and safe cooling technique to freeze the fat away in specific areas that you wish to eliminate pockets of fat. At Self Care LA, we use CoolSculpting to help patients take a leap towards their body goals.

As the fat freezes, it dies away and your body naturally disposes of it through the waste process. It exits your body and is gone for good. This means that the results will last you a long time, as long as you maintain this healthy lifestyle.

Need a consultation to see if CoolSculpting is right for you? Contact Self Care LA and we can help you with your first consultation, getting you closer to a more sculpted and thinner you.

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