4 Things You Can Do at Home to Speed Up Your Weight Loss

Weight loss can be a challenging (and sometimes frustrating!) journey. While there are no shortcuts or miracle solutions, there are several safe, sustainable, and science-backed strategies you can implement at home to help speed up your weight loss progress. 

Get adequate sleep

Quality, restful sleep is often overlooked in weight loss efforts, but it plays a significant role in regulating the hormones that control your appetite. Without the recommended 7-9 hours of sleep, you become more susceptible to junk food cravings.

To create the most relaxing bedtime routine, avoid screens before bed and keep your sleeping environment cool and dark. Tools such as sleep masks, white noise machines, and natural remedies can help ease you into a peaceful slumber.

Manage stress

It’s well known that high cortisol levels can lead to emotional overeating, so reducing stress can have a positive impact on your weight management and overall well being. Try to incorporate stress-reduction techniques like meditation, deep breathing exercises, or yoga into your daily routine. 

You can also practice self-care by engaging in activities that bring you joy and inner peace. Whether it’s reading, painting, socializing, shopping, or spending time in nature, focus on the things that help you be your best self and forget all the worries of the world.

Move your body consistently

Experts recommend at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. For busy people juggling career and family responsibilities, that may sound like a lot, but keep in mind that you have the flexibility to spread this exercise time throughout the day to suit your schedule and preferences. For example, you can exercise 30 minutes a day for 5 days of the week to meet the minimum recommended weekly exercise goals.

Remember, consistency is key, so make sure to choose activities that you enjoy so that you’re more likely to stick with it in the long term. Whether it’s brisk walking, cycling, dancing, or yoga, there is a type of movement out there for everyone.

Incorporate strength training exercises

Bonus tip: Include strength training exercises to burn fat, build lean muscle mass and boost your metabolism! At least 2 days a week of activities that strengthen muscles can yield great health benefits.

Eat for your health

The foundation of any successful weight loss journey is a well-balanced diet. Focus on consuming nutrient-dense foods like fruits, veggies, lean proteins, and whole grains that provide essential vitamins, minerals, probiotics, and prebiotics while limiting empty calories. 

Our top diet tips for weight loss:

• Experiment with what works for you! A study from Stanford Medicine determined that some people are better at losing weight on low-fat diets, while others will see better results on low-carb diets.
• Portion control is key. Using smaller plates can help regulate portion sizes and prevent overeating.
• Sometimes thirst can be mistaken for hunger, so drink plenty of water throughout the day to stay hydrated and full.
• Practice mindful eating by eliminating distractions during meals. Staying present and focused on your food can help you recognize when you’re getting full.
• Chew your food thoroughly, as this aids digestion and allows your body to recognize when it’s full.

Note: If you have any underlying medical conditions, be sure to consult with a healthcare professional before making significant changes to your diet or exercise routine. They can provide personalized guidance tailored to your unique needs and circumstances. 

Lastly, remember that every health journey is different. Weight loss can be a very personal and gradual process, so it’s essential to set realistic goals and expectations. Be patient with your progress and try to focus on your long-term health and well-being rather than simply the number on the scale.

Be patient with your progress and focus on your long-term health and well-being rather than simply the number on the scale.

Rancho Cucamonga weight loss support Surgical weight loss options

When other strategies fall short, our team of weight loss surgeons offers a range of procedures from gastric bypass to lap band surgery that may help you reach your goals. If you’re post-weight loss and still dealing with stubborn fat deposits or excess skin, you might be a candidate for body contouring after weight loss, i.e. body lift surgery. 

Surgical Arts of the Inland Empire is a fully accredited outpatient facility owned by Rancho Cucamonga cosmetic surgeon Dr. Jacob Haiavy. We specialize in weight loss and body contouring surgery for patients in Rancho Cucamonga, Victorville, and beyond. Whether you can’t seem to shake that extra bulge, want to tone-up after having children, or simply want to feel a little sexier, our highly experienced team of surgeons can help you feel more confident. Contact us online today, or call 909-579-3111 to schedule your free consultation.

Non-surgical weight loss with semaglutide injections

We also offer semaglutide weight loss injections as part of our medical weight loss program. If you are interested in medical weight loss with semaglutide, we invite you to schedule a consultation at one of our physician-led medical spas. Under the expertise of Dr. Jacob Haiavy, we are committed to providing personalized, safe, and effective treatments. Please call Ahava Medspa, located within Inland Cosmetic Surgery, at (909) 987-0899 or call Made You Look at (909) 204-7374 to learn more about semaglutide and if you can benefit from weight loss injections.