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.