Sara Ahmed MD

We always underestimate our calorie intake and overestimate the amount we worked out

Just a representation of “my take out” meal yesterday. I thought I chose the right amount while trying to keep a balance with health and “indulgence” with my limited quantity of fries.

But just notice how quickly it all added up.

While my protein intake was good. The french fries I had added into my plate added up on the calories drastically with net carbs exceeding what I like to keep under 25-30g with each meal.

I ended up removing some of those fries probably had 2-3 for “indulgence”

Did this result surprise you?

👉Don't just restrict food and try to fast.
👉Understand the deeper meaning why Ramadan is a blessing
👉 Learn to self-regulate around desires and emotions
👉 Foster discipline and resilience.

While Ramadan helps foster good eating behavior. What we chose to eat during the non fasting time is largely in our control. Chose wisely

🌟 The demand for compounded medications is on the rise, especially when it comes to anti-obesity drugs. It is NOT safe to use compounded medications. While awareness is increasing and regulations are tightening, we must acknowledge the challenges that come with high costs and limited access to these essential treatments.

💔 Doctors are working tirelessly to advocate for their patients and navigate the complexities of insurance coverage, but with around 9 million Canadians living with obesity, we need to find solutions to bridge this gap.

👉❤️ For those who need anti-obesity medications but find them unaffordable, I understand your struggle. However, turning to compounded medications isn’t the answer. It’s important to trust your doctors and consult with an obesity specialist. Please avoid relying on compounded anti-obesity medications. ❤️

Our struggle with understanding ourselves comes in various stages
🌟 we first struggle to explore who we are, what we are
🌟 we then struggle with who we want to be and what we value
🌟 we struggle to stay true to what we value and learn to respect what others around us value
🌟then we struggle to find validation for what we value
🌟 then we all preach and teach what we value so that others may benefit from our life experiences

It's all part of a trajectory we all follow. Having an understanding of where we are on that trajectory and where others are on their trajectory can help solve a lot of conflicts and improve our interpersonal relationship.

Life is too short to hold on to anything that generates negative feelings. Hate, regret, fear, disgust, disappointment, jealousy. It takes a lot of practice to tune your mind to challenge and reframe them.

An initial step is by understanding that life is a like a game of poker, you try to play your best with the set of cards you have been dealt with. You embrace the highs and lows of life, like how you embrace the changes in the weather. Your body and soul will be at peace if you remove the negative energy that comes from the negative thoughts and feelings from your mind

💪Understanding Your Ideal Protein Intake 🍗

✅Protein is an essential nutrient that supports a range of bodily functions, including building and repairing tissues, transporting molecules throughout your body, and creating enzymes and hormones. However, the ideal protein intake can vary based on your age, s*x, body weight, and physical activity level.

✅Generally, for adults, the recommended daily protein intake is 0.8 grams of protein per kilogram of body weight or about 0.36 grams of protein per pound of body weight. For example, if you weigh 140 pounds, you may require approximately 50 grams of protein each day. This amount can come from sources like lean meats, poultry, fish, eggs, tofu, beans, and legumes.

✅Athletes and individuals with a high level of physical activity may require a higher protein intake, as protein can help support muscle repair and growth. Research suggests that athletes may require up to 1.4 to 2.0 grams of protein per kilogram of body weight daily.

⭐️⭐️ It’s essential to find a balance between protein consumption and overall caloric intake, as consuming too much protein can lead to weight gain or put a strain on your kidneys.

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The main concept is that is the key. one's refrain from over-indulging on holiday sweets.

Choose one of your absolute favorites that you would absolutely enjoy.

Remember here will always be plenty of these treats available in the future. You can always try those on a later day

Focus on your weight loss goals and enjoy your treats mindfully!

Low self-esteem and obesity are often linked because when a person has a negative self-image or low self-esteem, it can lead to unhealthy behaviors such as overeating, lack of exercise, and other unhealthy habits that contribute to weight gain and obesity. Many eating disorders also result from low self esteem.

A person with low self-esteem may also feel helpless or hopeless about making lifestyle changes to improve their health, which can lead to a vicious cycle of negative thoughts and behaviors. Therefore, it's important to prioritize building healthy self-esteem and positive self-image in order to promote healthy behaviors and prevent obesity.