Healthy Tips for Weight Loss

Healthy Tips for Weight Loss

As we all know, achieving a healthy weight can significantly reduce the risk of developing chronic diseases while increasing your quality of life and longevity. This does not mean that you should “go on a diet” and then once you have reached your weight loss goal; go back to your old eating habits.  The key to maintaining a healthy weight is to make healthy lifestyle changes. Listed below are some basic, but beneficial changes you could make to your lifestyle that will inevitably lead to successful weight loss.

  1. Do not drink your calories. Choose water as your main beverage source and aim for a minimum of 64 oz. per day.
  2. Always eat 3 meals per day. Do not skip meals or go long periods of time without eating.
  3. Eat well-balanced meals consisting of a lean protein, non-starchy vegetables and/or fruit, and a whole grain.
  4. Fill ½ of your plate with non-starchy vegetables and/or fruit.
  5. Prepare most of your meals at home and limit dining out.
  6. Limit fried foods. Instead choose to bake, grill, boil, broil, roast, smoke, or slow cook your food.
  7. Limit sugar and concentrated sweets. Instead choose fresh fruit or yogurt for snacks.
  8. Meal plan and make a grocery shopping list weekly.
  9. Take your time and eat slowly since it takes 20 minutes for your brain to recognize you are full.
  10. Read food labels and focus particularly on the serving sizes.
  11. Use measuring cups and spoons to ensure adequate portion control.
  12. Incorporate physical activity into your daily lifestyle by going for a walk, taking the stairs instead of the elevator, parking further away from the store, playing a sport, dancing, etc.

If you would like to conquer these goals, pick 2 or 3 each week and master them. Once you have incorporated them into your daily lifestyle, pick 2 more. Before you know it, you will be doing them all without hesitation. I would also like to mention that you can still eat some of your favorite foods in moderation. My general rule of thumb is to try to make healthy choices 80% of the time, which will allow you to have some of those “not so healthy foods” 20% of the time. This way you do not feel deprived and can maintain healthy eating habits. Remember to always make realistic goals, so you can achieve them and maintain them long-term. Now, you are already on the road for successful weight loss.


Mary Nocera, RD, LDN | Bariatric Dietitian