The start of a new year often feels like a breath of fresh air — a time to reset, recharge and refocus. For many people, that means taking a closer look at eating habits, finding new ways to stay active or making lifestyle changes to achieve weight loss goals that last.
Heathy eating tips to support weight loss
The way you nourish your body goes beyond weight loss. It affects every part of your life — from your energy and sleep to your mood and overall well-being. It helps you look and feel like your best self. I often share these top healthy eating habits with my patients — they can make a big difference:
· Eat protein: Make sure there is a protein source at every meal and eat it first.
· Portion control: Weigh your food and stick to recommended portion sizes.
· Reduce snacks: Fasting between meals helps normalize insulin levels and prevents unnecessary weight gain.
· Do not drink your calories: Hydrate with water and avoid high-calorie beverages such as sugary coffee drinks.
· Avoid excess carbohydrates and dairy: Limit bread, rice, pasta, potatoes and certain cheeses, as they are high in fat and can contribute to weight gain.
Ease your way into exercise
In addition to good nutritional habits, exercise is crucial to weight loss. I encourage my patients to start by creating time in their schedule — like waking up earlier than normal. Once you've adjusted, start your day with a 20-30-minute walk, outside or on a treadmill.
Every six to eight weeks, or when the exercise feels easier, increase your activity by adjusting the intensity (walk faster), duration (walk longer) or frequency (add more days per week). This gradual approach will help you build a sustainable and effective exercise routine.
Before considering bariatric surgery, I always explore nonsurgical approaches with patients, which include physician-led nutritional counseling, behavioral and lifestyle coaching, meal planning, and/or prescription weight loss medications to support healthy, sustainable results. The advanced weight management support we offer as part of Providence Queen of the Valley’s Bariatric Wellness Program can make a real difference.
When surgery can help
When nonsurgical treatments don’t get someone to where they need to be, surgery may be the right choice. Providence Queen of the Valley offers a fully comprehensive weight‑loss program, with both minimally invasive endoscopic procedures and laparoscopic procedures (such as vertical-sleeve gastrectomy and roux-en-Y gastric bypass surgery).
Postponing surgery when it’s needed — especially for high-risk patients, such as those who have been diagnosed with morbid obesity, a body mass index over 40 or a BMI between 35-39 and other health conditions like high blood pressure — raises the risk of serious health issues such as heart attack, stroke, cancer and diabetes.
Bariatric surgery offers transformative benefits with many patients experiencing a significant increase in lifespan — up to 15 years — and dramatic improvements in overall health. For example, in 80-90 percent of cases, diabetes and obstructive sleep apnea is eliminated. It also reduces risk for many cancers and enhances mood and energy levels.
Taking the first step
The accredited Bariatric Wellness Program at Queen of the Valley Medical Center provides ongoing physical, emotional and spiritual support to help you achieve the health goals you desire. Learn more.
Scott Perryman, M.D., bariatric surgeon, is on the medical staff at Providence Queen of the Valley Medical Center in Napa.
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