Get to your healthier weight with 12 tips for weight loss success. These simple, science-based tips come from weight loss expert Dr. Betty Keller.
1: Start with a personal commitment to yourself.
Before you can make changes that last, start with a personal commitment to yourself.
No medical consultation in the world is going to make a difference if you are not committed to making changes happen.
Your progress in choosing foods, activities and ways to reduce stress only work if you are ready and willing to make the new choices you’re giving yourself.
2: Find what motivates you and work with that.
Only you know the real reasons you want to make a change. No one can tell you the right reason. This has to be what you want for yourself.
Think about what means most to you, like: “I want more energy so I can have more fun playing with my children,” or “I want to be healthy and not develop diabetes or heart disease.” Write your reasons down. Review this list daily.
These thoughts will help you make positive, healthier choices.
3: Make a detailed plan.
A goal without a plan is a wish!
To keep your goals manageable, make your goals SMART.
SMART goals are:
- Time- oriented
SMART goal examples for weight loss
“I will walk for 15 minutes during my lunch break three times a week.”
That is specific.
“I will walk 15 minutes three times a week.”
This can be measured by counting how many times you walk during the week.
“I will walk 15 minutes three times a week and do weight training two times a week.”
This is attainable.
Unattainable goals can decrease your motivation and make you feel like a failure.
Your goals need to be practical and fit your lifestyle.
“I will walk 20 minutes every day” may not be realistic.
But: what about this?
“I will walk 10 minutes twice a day three times a week”
A practical goal may fit your lifestyle better.
“I will walk 15 minutes starting today and do this at least two more times by the end of the week.”
A clear start and end time helps to keep you on track.
Write these down in your daily or weekly to-do list. Cross them off as you complete your goals for the day and/or week.
4: Make an advantage list to motivate you daily.
Now that you have had time to reflect on why you want to lose weight and have made some goals with specific plans.
Make an advantage list. Write down the advantages of losing weight that matter to you.
Example advantage list:
- I will have more energy.
- I will feel better in my clothes.
- I will lower my risk of developing diabetes.
Write your list of advantages on an index card. Put it on your bathroom mirror and read it while you are brushing your teeth in the morning.
Carry a copy with you and read it throughout the day to help keep you focused on making healthy choices that help you attain your goals.
5: Keep a food journal.
Write down everything you eat.
This will help you be aware of what and how much you are really eating. It can help you make healthier choices.
Keep track of when you eat as well. Do you see a pattern of snacking at a certain time? Could it be you’re eating out of boredom? Do you mindlessly snack while watching TV?
Studies show that people who keep a food journal lose more weight than those who do not.
6: Commit to an exercise plan you enjoy.
It is especially important to engage in both aerobic and resistance exercise.
When losing weight, you need resistance exercise to help maintain your lean muscle mass.
Lean muscle mass is an important factor in burning calories. Your basal metabolic rate (BMR) is the amount of energy your body uses at rest to keep vital functions going, such as breathing and keeping warm.
Lean muscle increases BMR because the body burns more energy to maintain it.
7: Weigh yourself regularly, at least once a week.
Weighing yourself regularly will help keep you on track. It is also good to have a “911” weight gain number that requires a response.
Your number might be 3 pounds for example. If you have gained three pounds it’s time to take action to reverse your weight regain.
8: Think of using prepared meals, bars and/or shakes.
Studies show people who use healthy convenience foods lose more weight. Also those who use convenient prepared meals are better able to maintain weight loss then those who do not.
This is how meal replacements help to provide safe weight loss and maintain your desired weight.
9: Find an eating plan that works for you.
This means a healthy eating plan that you can stick to.
Whatever plan you choose, know there are certain foods that will make it harder to lose weight.
Start by eliminating sugary drinks like soda or fruit juice, junk food, and highly processed foods.
Focus on what you can eat: Lean protein, non-starchy vegetables and healthy fats.
Studies show that a reduced carbohydrate diet is more effective than a low-fat diet in maintaining long-term weight loss.
10: Manage stress.
Stress can cause elevation of cortisol, a hormone needed to maintain body functions while under stress.
High levels of stress cortisol can cause you to gain weight and make it difficult to lose weight even when dieting and exercising.
Stress can interfere with your health goals. Here’s how you can reduce the negative impacts of stress on weight loss and avoid stress-induced weight gain.
11: Get adequate sleep.
Studies show you need a minimum of 7.5 hours of sleep.
Anything less is associated with weight gain.
Learn more about how sleep affects your weight.
12: Get support
You’re off to a good start with these 12 tips for weight loss success. If making lifestyle changes alone does not work, you may need to know more about how to work with the body you have.
Get your complimentary telemedicine consult.
Learn how Dr. Keller can help you lose weight and keep it off:
Optimal Wellness Weight Loss Center
Dr. Keller provides you with a comprehensive personalized medical weight loss plan.
Utilizing the latest in medical weight loss science, you receive guidance every step of the way.
Find out how to get your personalized weight loss and wellness program today.
About Betty Keller, MD
Dr. Betty Keller is board certified in Obesity and Internal Medicine. She specializes in medical weight loss at Optimal Wellness Weight Loss Center in Ridgewood, NJ.
She has over a decade of experience helping people lose weight, keep it off and improve their health.
Your weight loss program begins with a comprehensive medical evaluation and testing, including genetic testing to help you find the right food plan for your genetic makeup.
Dr. Keller’s approach is personalized and comprehensive, addressing your metabolic profile, underlying medical conditions, nutrition, exercise, stress management, sleep, behavior modification and Cognitive Behavior Modification. When indicated, Dr. Keller may recommend meal replacements, vitamins, supplements, and/or weight loss medications.
Call today! 201-485-7930