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Healthy Eating Habits to Kickstart Your Weight Loss Journey | Dr. Harsimran Kaur



Fad diets are only a quick fix and do not offer lasting results. It is essential to adopt healthy eating habits not just to achieve weight loss but for the promise of good health and a disease-free body in the long term. You can’t afford to give in to cravings or resort to frequent binge eating patterns if you are planning CoolSculpting or post CoolSculpting. Healthy eating is a lifestyle change that goes hand in hand with CoolSculpting if you want to achieve a toned contour and ideal body shape. Here are a few healthy eating habits you can adopt for sustainable weight loss:

1. Start Your Day with a Nutritious Breakfast

Breakfast fuels your body and sets the tone for the entire day. It jump-starts your metabolism, helps you stay energetic, and boosts your mood. People who eat a wholesome breakfast are less prone to overeating later in the day. CoolSculpting is extremely effective in getting rid of stubborn bulges of fat. It is an ideal figure correction and spot reduction treatment for those who practice healthy eating and exercise. A protein-rich breakfast is vital post-CoolSculpting to build muscle and achieve a toned look.

2. Incorporate More Fruits and Vegetables

Fruits and vegetables are abundant in micronutrients and vitamins. Adequate intake helps to minimize the chance of deficiencies when trying to lose weight. Vegetables are rich in soluble dietary fiber and help in attaining satiety. Stay away from starchy vegetables like corn or peas and opt for leafy greens, Brussels sprouts, cauliflower, and broccoli. Apples, grapefruit, berries, and kiwi are rich in antioxidants and low in calories. CoolSculpting works by vacuuming the skin above the area of fatty tissue into an applicator that cools the fat cells. It is belly fat removal without surgery or incision. Keep alternating between various fruits and vegetables post-Cryolipolysis to avoid monotony and prevent micronutrient or mineral deficiency.

3. Choose Whole Grains Over Refined Carbohydrates

Nutrient-dense, high-fiber whole grains are slow to digest and prevent overeating. Whole grains include millets, sorghum, quinoa, brown rice, whole wheat, buckwheat, and barley. They lower the risk of heart disease, stroke, obesity, and diabetes. Whole grains are abundant in magnesium, which helps your body metabolize carbohydrates and improve insulin sensitivity. It is true that post-CoolSculpting, frozen fat cells can’t regrow, but that doesn’t mean that existing cells can’t plump up. A diet rich in whole grains and fiber is pivotal to prevent weight gain.

4. Stay Hydrated

Water is essential for all cellular functions. It aids in suppressing appetite and hastens fat metabolism. Drinking a lot of water can help your body flush out fat cells and waste products faster after a fat-freezing treatment. Drinking enough water can also help maintain the elasticity and suppleness of treated areas.

5. Practice Portion Control

Use smaller plates, eat slowly, and savor each bite. The human brain takes around 20 minutes to register that you are full after eating. A glass of water before meals can help you cut down portion sizes. When eating out, order half-size portions. A healthy and balanced diet is crucial for maintaining CoolSculpting results. Fat freezing effectively removes targeted fat cells but does not stop your body from forming new ones or plumping existing cells. Maintaining your weight is very important post-CoolSculpting. When counting calories, do not fixate on figures alone. Portion control and quality nutrition matter.

6. Limit Added Sugars and Sweets

WHO recommends less than 5% of calories from sugar for optimal health. Cut back on sugary drinks and opt for Greek yogurt or dark chocolate when cravings kick in. To curb sugar cravings, stock up on protein-rich whole foods. Develop a habit of reading labels when you pick up sauces, granola, cereals, or canned foods. Stevia, erythritol, and allulose are natural sweeteners that you can consider after CoolSculpting. Limiting candies, sweets, baked goods, and ultra-processed foods can speed up results and maintain longevity. CoolSculpting is not an alternative to diet but complements a healthy diet.

7. Eat Lean Proteins

Lean proteins are foods that are high in protein while being low in fat. Skinless white poultry meat, fish, beans, peas, lentils, low-fat cheese, Greek yogurt, powdered peanut butter, and tofu are great examples. They keep you full for a longer time and keep cravings at bay. Lean proteins keep calorie intake in check, boost metabolism, and protect against obesity and cardiovascular diseases. Lean proteins should comprise a major portion of your diet post-fat freezing as they build and maintain lean muscle mass. A muscular body looks more aesthetic, toned, and contoured.

8. Snack Wisely

Consistently eating to fuel your body is a better approach than binge eating when you are ravenously hungry. Pack small handfuls and plan ahead. Nuts, whole-grain crackers, baby carrots, chickpea salad, or veggie sticks with hummus are a few options you can try. Avoid fried or unhealthy street food and snack healthily to prevent fat re-accumulation after treatment. Practice mindful eating and prevent "snaccidents."

9. Plan and Prepare Meals Ahead

Make sure you shop regularly for groceries every Sunday. Wash and chop your vegetables and refrigerate them in airtight bags or containers so that you have them handy when you want to cook. Set aside time every night to prepare breakfast or meals for the next day. This way, you don’t have to resort to fast food options. Plan and do not decide what to eat until you are hungry. An empty stomach invites binge eating. Writing a food journal can keep you motivated and inspired. Post-CoolSculpting, we recommend a 2-1-2-1 meal plan: 2 protein servings, 1 healthy carbohydrate, 2 vegetable servings, and a healthy fat. This simple way of eating ensures that you don’t get bored and at the same time, you get the right balanced amount of food so that you lose fat and not muscle.

10. Listen to Your Body

No two individuals are the same and may respond differently to various diet plans. Food provides both physical and emotional nourishment; hence, mindful, happy, and balanced eating is important. For example, too much cramping may indicate dehydration, while a foggy brain may indicate a very low carbohydrate intake. Adopt a balanced approach if you are planning for CoolSculpting. Develop a positive relationship with food. Your plate should be a balance of what your body wants and needs so that it can be practiced as a habit and can help you maintain sustainable results.

11. Limit Alcohol Consumption

Alcohol is high in empty calories and can slow down your metabolism. It can also impair your judgment, leading to overeating and poor food choices. Limiting alcohol can support your weight loss journey and enhance the results of CoolSculpting. Opt for healthier alternatives like sparkling water with a splash of fruit juice or herbal teas.

12. Get Adequate Sleep

Sleep is essential for overall health and well-being. Poor sleep can disrupt hormones that regulate appetite, leading to increased hunger and cravings. Aim for 7-8 hours of quality sleep each night to support weight loss and improve CoolSculpting results. Establish a bedtime routine, avoid caffeine and electronic devices before bed, and create a comfortable sleep environment.

For the love of eating, eat healthily. Healthy eating habits are easier to adopt when such a lifestyle or culture is followed at home and in families. Take the help of CoolSculpting to achieve your goals and stay fit!

Dr. Harsimran Kaur

Medical Advisor, North Region, Kaya Clinic

Dr Harsimran Kaur is a certified dermatologist and cosmetologist with 14 year’s experience and registered under Delhi Medical Council. Her qualifications include MBBS, M.D, MRCP ( SCE UK) and a fellowship in Lasers and Aesthetics from IADVL.

She is a medical trainer and Medical Advisor for Kaya north region and has multiple indexed publications under her name.
She specializes in treating disorders of skin, hair and nails with expertise in anti- aging, body contouring, acne, pigmentation and hirsutism.

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