Top 10 Tips

Top 10 Tips to Lose Weight & Keep it Off

  1. Weight loss is all about calorie reduction. So you must find extra calories in your day that you can cut out. Are you eating too much when you get home from work? Are you accumulating too many calories from snacks after dinner? Be a detective – find those extra calories!
  2. Keep a written food log. This is the best tool to identify where the extra calories are sneaking in. A food log is the primary secret to success of successful losers. Writing down ALL of your food (and you must do this AS YOU EAT it throughout the day) helps you to be accountable for all of the foods that you choose & also gives you the opportunity to make adjustments as the day goes to balance out higher calorie choices. Download a food log to begin your journal today.
  3. Focus on the things that happen the most often. For example, if you go out to dinner once per month, don’t be concerned about one higher calorie meal. If you eat too many calories after dinner, and this happens every night of the week – this behavior is having a much larger impact on your weight and should be focused on first.
  4. Prioritize where you want to spend your calories. You should not feel deprived when you are losing weight. But in reality, not every calorie holds the same importance to you. Prioritize where you want to spend your calories, and then balance out your other choices with lower calorie foods.
  5. Make your food environment safe (this should include your home, your car, your workplace). Plan ahead to have healthy foods on hand. Throw out foods that are too high in calories or too tempting to overeat. We are faced with enough temptation out in the world. When you are home, you should be able to let your guard down in terms of food choices if you have done a good job making your food environment safe.
  6. Find a plan that you feel comfortable with. You should not need to turn your lifestyle upside down in order to lose weight. If you are following a diet that is too restrictive, or requires that you eat different foods from the rest of your family, it is just a matter of time before you are back to old habits. Make small changes within your current lifestyle to help you to save calories each day.
  7. Don’t drink anything with calories. The calories that we drink do not fill us up. Drinking 200 calories from soda won’t help you to eat less later in the day, and will certainly add to your daily calorie intake. Choose a piece of fruit instead of drinking juice. The fiber will help to fill you up and has less calories than juice.
  8. Burn calories. You don’t need to run a marathon, but you should have some consistent form of daily activity. Get a pedometer and challenge yourself to increase your daily steps.
  9. Read food labels. This is the most important education that you can gain and will provide you with the knowledge you need for life long weight management. Compare the serving size & the calories of 2 – 3 products in each category to make sure you are getting a good deal. Going food shopping without reading food labels is like going clothing shopping without looking at price tags!
  10. Recovery Time is Key! Keep getting back on track and moving forward. Life happens – of course there will be times that you will take in more calories than you plan. If you let a bad meal turn into a bad day, and a bad day turn into a bad weekend, and a bad weekend turn into a bad week, now you are making choices that can damage your weight loss efforts. If you get back on track asap each time you fall off, you will reach your goals!