dr Emi Hosoda says she’s always struggled with her weight – until she made some big changes in her 50s.
The doctor says she monitors sugar levels, not calories, and drinks plenty of water to quell her hunger.
Here are her top tips for weight maintenance over the long term.
After struggling with her weight for a lifetime, Dr. Emi Hosoda for using her expertise in holistic health and functional medicine to create a customized health plan for herself.
She explains that she took everything into account when designing her diet, from her genetics to her gut microbiome, and eventually managed to lose about 100 pounds and maintain that weight.
Doctor Hosoda, 50, recently shared some weight loss tips in a TikTok video.
Watch the sugar levels, not the calories
Hosoda says she watches the sugar content of a particular food to see if it’s spiking her insulin and blood sugar levels, which usually lead to weight gain.
Eating excess sugar not only causes the body to store it as fat, but also increases the risk of diabetes or pre-diabetes. According to the US Centers for Disease Control and Prevention, about one in three adults in the United States has chronic high blood sugar, which increases the risk of developing type 2 diabetes.
The amount of calories a person needs can vary greatly depending on your activity level and metabolism. That’s why Hosoda says she doesn’t set calorie goals or limits to maintain her weight. It’s also important to remember that not all calories are created equal and that a food’s caloric content does not always reflect its nutritional value.
Drink enough water
As she tried to lose weight, Hosoda says, she learned not to confuse thirst with hunger. She recommends that people should drink between 0.02 liters and 0.03 liters of water per kilogram of body weight.
This value also depends on personal activity level: those who are active and sweat a lot should drink more water than a person who is not that active. The only exception to this rule is if people with heart problems, kidney disease, or low sodium levels need to consult their doctor about how much water they should be drinking, Hosoda said.
Make sure you get enough sleep
Many people struggle with sleep problems as they age, especially during or before the menopause. However, lack of sleep is linked to weight gain.
Hosoda says it takes magnesium supplements to help sleep better and resist sugar cravings, but few studies have examined this link. In general, taking supplements is no guarantee that you will sleep well or achieve your weight loss goal.
Research published in 2021 found that some adults over the age of 50 found that regular magnesium supplementation improved their sleep slightly.
Don’t be afraid of strength training
Hosoda Says Many People Turn to Cardiovascular Exercise to Lose Weight