Weight Loss with Dr. M and MetaMorphosis MD

Follow seven eating rules for weight control, emphasizing mindful, distraction-free meals, sitting at the table, slow chewing, planning meals, small plates, and no seconds.

Set attainable, time-specific exercise goals by starting small, tracking progress, and building social support; maintain accountability, plan meals and workouts, and reward consistent effort.

Select sensible snacks within 200 calories to maintain blood sugar and avoid mindless eating. Choose snacks with healthy calories, from pre-workout carbohydrates to post-workout protein, and eat mindfully.

Learn to read nutrition labels, focus on serving size and calories per serving, and assess nutrients like fat, sodium, and added sugars using percent daily value for weight loss.

Not getting enough sleep triggers overeating, elevated cortisol, and inflammation, and may involve sleep apnea, so aim for eight to nine hours and seek medical advice if sleep problems persist.

Fit exercise into your schedule as a concrete prescription for weight loss and maintenance, starting slow with aerobic, core, strength, and flexibility training.

Learn how alcohol adds calories and how to manage them during weight loss by measuring portions and choosing lighter drinks. Use spritzers and alternate with non-alcoholic options to cut calories.

Learn the basics of carbohydrates, including natural and added sugars, their sources, and how cutting carbs and choosing vegetables, fruits, lean proteins, and healthy fats can aid weight loss.

Embrace your current body and practice positive self-talk to support weight loss and management, while distinguishing realistic healthy bodies from media ideals and avoiding comparisons.