Weight Loss
What to Eat


Non Surgical Weight Loss

For people who want to lose weight without undergoing surgery, a procedure called gastric balloon or transoral gastroplasty (TOGA) is a popular option. In transoral gastroplasty, a soft, silicone pouch is
inserted into the stomach via the esophagus. When the pouch is filled, it stretches the stomach making the patient feel full after a small meal.

However, TOGA is not FDA-approved in the US. Moreover, it is not known to have long-term effects as it doesn’t encourage a change in your eating habits. Patients who have had gastric balloon procedure lose
about 35-40% of excess weight around the time they have it. Once the balloon is removed (usually after 6 months), most patients regain the weight they lost. Also, the procedure is known to have risks,
including gastric discomfort, abdominal pain, indigestion, and intestinal obstruction.

For those who want a safer non surgical weight loss, a change in eating habits coupled with good exercise regimen is the way to go. This process is definitely not the easiest nor the fastest way to lose
weight, but it encourages life-long healthy habits. You are also less likely to backslide into your old lifestyle. An amount of determination and patience is definitely needed to achieve your fitness goal.
Just remember that you didn’t put on all those weight overnight; taking them all off requires time, too. Losing weight safely with a view of long term results means taking things slow. An average weight loss
of a pound or two per week is a good pace.

In order to lose weight, you should make sure you create a caloric deficit. To achieve this, you should consume fewer calories while increasing your calorie-burning physical activities.

Non Surgical Weight Loss and Diet

Here are tips on how to achieve non surgical weight loss through diet:
•Stock plenty of healthy foods in your house and work area. Fruits and vegetables, lean meats, nuts, cereals, and whole grain foods are packed with essential nutrients but have little calories.
•Stay away from red flag foods. These are foods and beverages that contain too many calories, fats, starchy carbs, and/or sugar. Soda, fruit drinks, deep fried foods, junk foods, whole fat dairy products,
cakes, and cookies, and the like can hinder weight loss.
•Practice portion control. This involves measuring the amount of food you consume. The USDA and the American Dietetic Association have guidelines to help you figure out the right portion for your body size.
•Consume natural appetite suppressants before meal. Natural appetite suppressants are fiber-rich foods that make you feel full causing you to eat less during the meal. Whole grains like oats, seeds and nuts,
and fresh fruits and vegetables are foods that can suppress appetite. Water is also a natural appetite suppressant; drink a glass of water 20-30-minutes before meal and you’ll find yourself eating less
•Don’t forget your daily glasses of water. Water prevents dehydration, reduces bloating, increases metabolism, and ensures optimal function of your cells, organs, and muscles by keeping them hydrated.

Non Surgical Weight Loss through Exercise

Diet alone won’t give you significant weight loss. You need to commit to a regular cardiovascular exercise and strength training program to burn calories, increase your metabolism, and convert fat mass to
muscle mass. Aim for exercises that work out your entire body, such as walking, jogging, biking, and swimming. You can start with 15-20 minutes of exercise every day, then gradually progress into longer and
more intense workouts.