When Dr. Emi Hosoda sees patients struggle with it Weight lossShe knows what they’re going through.
She herself struggled with obesity, and finally lost 100 pounds and kept it off around 2020. But it’s been a rough road for many years, with a number of factors working against her.
Now 53, Hosoda says she reached 235 pounds — her maximum weight — after having kids in her 30s. She was able to shrink, but not for long.
“It was very easy to lose most of the weight at about 37,” Hosoda, MD, an internist in Enumclaw, Washington, told TODAY.com.
“But then Menopause It hit around 2010 and started working nights at the hospital, and then all bets were off. So I pretty much gained all my weight.”
Hosoda has a strong family history of type 2 diabetes and says she had to take supplements to help with insulin resistance in order to lose weight. she has FTO, genetic variant Predisposes a person to gain weight. She also had a difficult-to-diagnose thyroid disease, which made it difficult to lose weight. On top of all that, Hosoda had rheumatic fever as a child and had been on antibiotics for years, so her gut health deteriorated and it took a long time to rebuild.
For all these reasons, when she sees patients who “don’t eat anything,” exercise constantly and still have trouble losing weight, she tries to find out what hidden factors might be at play.
“The thing I’m looking for is: Why isn’t this person losing weight? Because anyone would have the perfect body suggestion if they could,” Hosoda says.
She now weighs 135 pounds after resuming her weight-loss efforts a few years ago when her heavy frame strained her and made it difficult for her to work: “When you’re the night ICU doctor, you’re running around the hospital all night and if you’re not feeling well, it could be That’s a burden.”
Hosoda shared some of her weight loss tips recently in a Viral TikTok video.
Here are some of her favorite tips from this clip and her experience in general:
Look at the sugar value of the food rather than the calories in it
This is about following a Low glycemic diet, which focuses on eating foods that keep blood sugar in check rather than just strictly monitoring calories, says Hosoda. This means avoiding foods such as white rice, white bread, potatoes, and sugar itself.
Most processed foods are very high in carbs and very low in fiber, she warns, “so they can get you a bit of a problem in terms of keeping your blood sugar stable.”
A low-glycemic diet includes moderate amounts of beans, lentils, non-starchy vegetables, fruits, and whole grains, as well as lean proteins such as fish and skinless poultry; and healthy fats found in nuts, seeds, and avocados. studies I have found that this eating plan can help maintain weight.
Hosoda advises watching your fruit intake and choosing berries because they have a lower glycemic index.
“I’m not against fruit. But I think sometimes people overdo fruit or think it’s free pass. But it does contain sugar,” she notes.
Drink enough water
people often Mistaking thirst for hungerso they may think they need a plate of food, but they’ll feel satisfied if they drink plenty of water, says Hosoda.
Proper hydration may also slow aging and extend a disease-free life, according to a National Institutes of Health study Posted on Monday, January 2nd. The National Academies of Medicine suggest that women drink about 6 to 9 cups of fluid per day, while men drink 8 to 12 cups.
People with heart failure, kidney disease, or low sodium levels should consult their doctors about the appropriate amount of water for them to drink before increasing their intake.
Get enough magnesium to deal with your sugar cravings
Besides controlling cravings for chocolate and sugar, optimal magnesium levels also help strengthen muscles and keep the heart in the right rhythm, says Hosoda.
You should have your levels checked “before you take a ton of magnesium on your own,” and people with kidney problems can’t take it, she warns.
If you’re healthy and really need a boost, supplements and magnesium-rich foods, including tomatoes, nuts, and seeds, can help.
Include strength training in your workouts
If you do not Muscle BuildingYou’re not making the plant that burns calories and fat, says Hosoda. Muscle dictates your metabolism, so the more you have, the more likely you are to stay in shape, Hosoda says.
“Often as we age, people work out exclusively, and then wonder why their body doesn’t look good to them. This is because you need muscular strength to have the kind of body composition that people imagine themselves to have,” she notes.
Hosoda gets up at 4 a.m. to exercise at least three days a week—warming up on a stationary bike for about 30 minutes and then lifting weights for about an hour. Some studies show that people who want to burn fat are It is best to exercise early in the morning. “I’m a very muscular person, so my goal is to remove the fat layer from my muscles. That’s what I do,” she said of her early morning routine.
She adds that cardio exercise is important for cardiovascular health, but when done exclusively, it is not beneficial for weight loss.
Eat five cups of low-carb vegetables daily
They provide nutrients and fiber, Hosoda says, plus plenty of volume to eat so you don’t feel like you’re starved of food.
She especially loves Swiss chard, celery, lettuce, carrots, and cucumbers.
Make sure to include good fats in your diet
Besides helping to keep you feeling full, healthy fats can also keep you feeling full Help with inflammation. Hosoda recommends avocado oil, olive oil, and walnut oil.
This article was originally published TODAY.com