Sameera Khan is a Physician assistant and registered dietitian in the field of bariatrics. She specializes in helping bariatric patients keep their weight off after the “honeymoon period” is over.

Sameera offers a timeless framework for helping bariatric patients reboot all the aspects of losing regained weight. Working with clients locally, nationally, and abroad, her professional practice delivers one-on-one hand-holding and practical strategies designed for patients to organize, simplify, and inspire long-lasting results.

The 12 “Weight Regain” Core Pillars

W: Will power

• Master your hunger and make it your friend
• Know your goal and make sure you fully commit to realizing the goal and shape your environment to enable achieving it.

E: Environmental cues

• Change comes from without. Optimize your environment to help aid your weight loss goals.

I: Increase metabolism 

• As we age, metabolism slows down. We want to be eating foods that support our metabolism.

G: Grazing, picking, and nibbling

• Make sure you have a fixed eating schedule. Every snack adds up.

H: Hydration

• Drink a lot of fluids, especially water. Sometimes we confuse thirst for hunger and end up overeating when all we needed was some fluid.

 T: Tracking food intake

• Keep a food diary and track how you felt when you ate certain foods

R: Retrain your fat cells 

• When you lose weight, you don’t lose fat cells, they just shrink.

E: Exercising consistently

• Start with walking if you aren’t used to exercising.
• Don’t push it too much, but get used to it.
• Resistance training is important.

G: Glucose/insulin tolerance

• Eating carbs at the right time.
• Carbs trigger insulin, which encourages fat storage.

A: Acceptance to portion control

• Eat mindfully
• Hunger Quotient: Fullness, Feelings, and Mood.

I: Interactive weight loss tools 

• Apps such as MyFitnessPal and Noom
• Smart scales

N: Never look back

• The key to lasting weight loss
• Creating a plan
• Taking persistent action

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Resources:

• Learn more at lowkcalgal.com
• Read: "Regain Be Gone"
• Connect with Sameera Khan: Facebook | Instagram
• Email Sameera at [email protected] to get a free 15 minute assessment
• Visit thisishuso.com/rebel and use the code REBEL25 to save $25
• Get my free Lab Tracker Report by texting REBEL to 66866

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Disclaimer: The activities and research discussed in these podcasts are suggestions only and are only advised to be undertaken following prior consultation with a health or medical professional. Fitness training, nutrition, and other physical pursuits should be tailored to the individual based upon an assessment of their personal needs.

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The Rebel Health Coach Podcast is produced by Crate Media