Week 6 Tips: Keep it off for life…from some people who have (or well on their way)

I asked a few friends of mine, who are successfully on the journey to weight management for life, to give a list of tips that are helping them on their path:

  • There isn’t a magic pill so you can stop waisting your money
  • Find physical activity that you love to do
  • Surround yourself with supportive people
  • Be aware of your food and portion sizes
  • Don’t deprive yourself of food you enjoy…learn moderation
  • Take advice from the experts (dietitians)
  • Set small, attainable, short term goals to get to your big picture goal
  • It’s not a diet but a choice to change your view of food and how you eat
  • Plan ahead…meal plan, carry snacks, avoid grocery shopping on an empty stomach
  • Weight loss isn’t linear and sometimes there will be ups and downs but the key is to look at the big picture and to see a trend downwards
  • Diet is more important than exercise…you can’t out exercise poor diet choices
  • Saying “no” hard is difficult but sometimes necessary
  • Think of food as fuel for your body, it’s not a friend and it’s not the cure for a bad day
  • Balancing your diet is going to make you feel more satisfied

A special “thank you” to Kelly, Rich, Lisa, and Josh for these tips. You are helping in more ways than you can imagine!

A Few Dietitian Tips:

  1. Slow and steady weight loss is the best. 1-2 pounds per week is fat. Anything more than that is muscle and/or water weight.
  2. Dietitians are the experts in food and nutrition. Advice from other people (even doctors…sorry doc friends but I know most of you are with me on this) may be nice but check with a dietitian especially if it sounds too good to be true.
  3. Diet plans don’t work, if they did dietitians wouldn’t have jobs and people wouldn’t be diet-plan hopping.
  4. You eat more than you think. People don’t gain weight from eating within your calorie limit. I promise. Take a honest look at your diet, food journal in an app that adds it up for you, beverages count too.
  5. Overweight (per the BMI scale) does not necessarily mean unhealthy. I know MANY “overweight” individuals who eat very well, areĀ active, in shape, and have healthy body fat percentages (that’s the key), and healthy waist to hip ratio (also key). Weight doesn’t always equal health. Get your body fat percentage and/or waist to hip ratio checked if you’re curious.