After years of battling her weight, Dr. Emi Hosoda decided to use her expertise in holistic health and functional medicine to create a personalized plan for herself.
From her genetics to her gut microbiome, the board-certified doctor said she considered everything when creating her diet plan, which enabled her to not just drop 100 pounds but also to keep the weight off.
Dr. Emi Hosoda, currently in her 50s, shared her top weight loss tips in a TikTok video. Let's dive into her secrets for shedding those pounds and keeping them off.
1. Forget Counting Calories, Track Sugar Instead
Dr. Hosoda pays attention to the sugar content in food as it can affect her insulin and blood sugar levels and consequently lead to weight gain.
Eating too much sugar not only makes us gain weight but also increases the risk of diabetes or prediabetes. According to the Centers for Disease Control and Prevention, one in three American adults has chronically high blood sugar levels, which puts them at risk of developing type 2 diabetes.
Dr. Hosoda doesn't specify any calorie goals or limits because the number of calories a person needs can vary greatly depending on their activity level and metabolism.
Additionally, the ‘calories in, calories out’ approach doesn’t always work since the calorie count doesn't always tell the whole story about the nutritional value of food.
2. Make Sure You’re Getting Enough Water
The second piece of advice from Dr. Hosoda is to stay hydrated when trying to lose weight, as people often mistake thirst for hunger.
She suggests drinking between half an ounce and an ounce of water per pound of body weight and adjusting the amount depending on your activity level. The more active you are throughout the day, the more you sweat and the more water you'll need to drink to keep yourself hydrated.
However, Dr. Hosoda said there is an exception to this rule for people with kidney disease, heart failure, or low sodium. These individuals should consult with their doctors about how much water they should drink daily to avoid any potential health risks.
3. Get Enough Sleep
As we age, our sleep patterns may change, and it can become more challenging to get a restful night's sleep. But it's crucial to prioritize sleep when you’re trying to shed weight, as lack of it has been linked to weight gain.
And while Dr. Hosoda said that she takes magnesium supplements for better sleep better and fewer sugar cravings, there's not much research that has been done to confirm this link.
According to a 2021 review, some adults in their 50s experienced slightly better sleep with regular magnesium supplements, however, the study authors stated that there's not enough proof to suggest magnesium as a sleep aid.
- Note: Taking any kind of supplements may not be enough to improve sleep or reach weight loss goals; you should always consult a healthcare professional and consider other lifestyle changes.
Related: 15 Bad Habits That Destroy Your Metabolism
4. Incorporate Strength Training Into Your Workout Routine
As we age, our bodies begin to change and lose their strength and vitality, which is why it's essential to include strength training in our exercise routine.
Dr. Emi Hosoda found that building muscle through strength training was more beneficial for her than relying only on cardio exercises.
According to the National Institutes of Health, adults who reach the age of 50 may begin to experience mobility issues and muscle loss. Therefore, it becomes crucial for them to focus on building strength to combat these age-related problems.
@doctor.emi 5 things I would ALWAYS do as a doctor who lost 100lbs and kept it off. #doctoremi #learnontiktok #weightlosstransformation #weightloss ♬ Stuck In The Middle - Tai Verdes
To Wrap Up
Dr. Emi Hosoda's weight loss journey shows that a personalized approach that takes into account individual factors can be more effective than a one-size-fits-all approach.
Her top tips for weight loss include tracking sugar intake instead of calories, staying hydrated, getting enough sleep, and incorporating strength training into your workout routine.
By considering these tips from a certified professional, you can take control of your weight loss journey and achieve your goals in a healthy way. Just remember, always check with your healthcare professional to ensure the approach you're taking is safe and appropriate for you.