Weight Loss

What You Need to Know Before Getting Started

Weight loss can be achieved by eating fewer calories, improving your meal choices, and by burning more calories with physical activity, preferably all three.

  1. A healthy weight loss program consists of:
  2. A reasonable, realistic weight loss goal
  3. A reduced calorie, nutritionally-balanced eating plan
  4. Regular physical activity
  5. A behavior change plan to help you stay on track with your goals

We want to help you with each of these components.

Keep in Mind

Calories count
Food types count - 100 calories of candy is not the same as 100 calories of broccoli
Portions count - managing portions can help cut calories
Nutrition counts - a balanced diet is important and sustainable
Even a small amount of weight loss can lead to big health benefits
Strive to develop good habits to last a lifetime
Discuss weight loss with your doctor before getting started

How Do I Know Which Weight Loss Plan is Right For Me?

  1. Keep in mind that you want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term "diet" that you "go on" and then "go off" is not the answer to long-term weight management.
  2. In choosing how to go about losing weight, keep in mind key habits of people who have lost weight and kept in off. These people are called "Successful Losers" by the weight control experts who have studied them.

Successful Weight Loss Behavior

  1. Getting regular physical activity
  2. Reducing calorie and fat intake
  3. Eating regular meals, including breakfast
  4. Weighing themselves regularly
  5. Not letting small "slips" turn into large weight regain
  6. Ask your doctor if you should have a referral to a Registered Dietitian (RD). An RD can provide personalized dietary advice taking into consideration other health issues, lifestyle, and food likes and dislikes.

Staying On Track with Your Goals

Setting realistic goals and tracking your progress are key to your success. In fact, research has shown that those who keep track of their behaviors are more likely to take off weight and keep it off. A reasonable rate of weight loss is 1 to 2 pounds per week.