Useful tips to help you achieve your weight loss goals

Scale and measuring tape

Is losing weight one of your New Year’s resolutions? Here are some helpful weight loss tips from Brittany Thorpe, MS, registered dietitian with Northern Arizona Healthcare.

  • Diets don’t often work for weight loss in the long run. They are usually very limited in key food groups due to curtailing food options. You may lose weight on a diet, but many are inevitably unsustainable and once you go back to your old eating ways, you’ll regain the weight you lost.
  • Try to prepare foods with lower-calorie cooking methods, such as grilling, broiling, roasting and baking, rather than frying. Try to use small portions of butter and oils, or try nonstick cooking spray.  
  • Choosing no- or low-calorie beverages is a great way to cut excess calories. Sometimes feelings of hunger are actually because you are thirsty, which means it is important to drink plenty of fluids. Drinking a glass of water before meals can help promote fullness too.
  • Don’t skip meals! For breakfast, focus on a source of protein, such as an egg, Greek yogurt, or a protein shake rather than high-fat proteins and/or sugar, which can be found in most cereals. Skipping meals can cause excessive hunger, which leads to overeating during your next meal.
  • Focus on mindful eating, this means focusing on the task of eating – separating food and emotions. Listening to your body’s hungry and fullness cues. Eat slowly because it takes your body time to register that you’re full.  
  • Consider using smaller plates during mealtime – this forces portion control. This is especially useful if you feel obligated to eat everything on your plate.
  • When eating out, box up half of your meal when it is served, or share an entrée with someone.
  • If you have a day where you overeat and/or don’t make the best dietary choices, try to get back on track. Don't feel defeated, which can let things snowball from one day into a week, month or longer.
  • Remember, nutrition is only one component of weight loss. It is also important to get adequate exercise and sleep.

If you need to lose at least 100 pounds and are considering a surgical solution, NAH’s Weight Management Clinic may be right for you.