Of course, the key to weight loss success is eating right and exercise. However, in addition to what’s on your plate and how often you move, there are habits you can adopt that will smooth your path. Try these strategies and see if they help you get to where you want to be. 

  1. Check labels
    When you look at a label, pay attention to the serving size and the number of servings in the package. It’s not like food manufacturers are out to trick you, but sometimes foods labeled “low calorie” are only low calorie if a quarter of a package is consumed, not the entire package. Serving sizes are standardized to make it easier to compare similar foods.
  2. Commit to breakfast
    For many people, breakfast is the most important meal of the day. Studies show that breakfast eaters are less likely to be overweight, have lower risk of chronic diseases, and make healthier food choices throughout the day. Breakfast should be a nutrient-dense meal that focuses on lean protein, healthy fats, and colorful fiber.
  3. Smart shopping
    It’s hard to over-eat unhealthy foods when they aren’t available! Rather than buying crackers, chips or cookies that provide low nutritional value, stock your kitchen with nutrient-dense foods to promote healthy snacking. Healthy snacks include:

    • Fruits and vegetables for healthy carbohydrates
    • High-protein foods, like Greek yogurt, eggs and tuna
    • Healthy fats, like nuts and seeds
  4. Plan ahead
    Set yourself up for success. Keep healthy foods at hand so you have satisfying options.It’s hard to cook fresh meals from scratch every day. Here are ideas that can help:

    • Make good use of your freezer. Every time you make a soup or stew, make extra and keep some for another day.
    • Spend a bit of time creating a menu for the week that is realistic for your schedule. If you know what you’re eating next, you’re less likely to pick up the phone for take-out or default to a convenient but unhealthy choice.
    • Going out? No problem. Do your homework and you’ll be fine.
    • There are tons of resources out there! Look online for healthy recipes that are quick and inexpensive. Join online groups and get tips from people who are also committed to eating right.
  5. Enlist a friend
    Some people find it helpful to share their journey with a friend. It can help with accountability and can be a great source of support. If the two of you have common goals – even better!
  6. Go small
    Reducing portion sizes can help prevent weight gain from overeating. Using a smaller plate to portion your meals makes it less likely to over-serve yourself and overeat.  Just like you can stretch your stomach to handle larger meals, you can also shrink your stomach by training yourself to feel satisfied with smaller portions.
  7. Eat mindfully
    Mindful eating may help reduce heart rate and blood pressure. By focusing on the nourishment and pleasure of food we can let go of some of our bad habits. Ask yourself, “Am I really hungry?” If you’re not, do something other than eating. When you do eat, pay attention to each bite: take small ones, chew slowly and well, and savor your food.
  8. Keep stress in check
    Stress eating is a major cause of weight gain in adults.  To prevent stress eating:

    • Know what triggers stress
    • Find healthy ways to respond to stress
    • Spend time doing things you enjoy
    • Remove tempting foods from the house
    • Maintain a healthy meal schedule
    • Eat lean protein, healthy fats, and fiber with every meal
    • Stay hydrated
  9. Write it down
    Food journals can be a useful weight-loss tool to inspire behavioral change because they can help you understand your eating habits. The key to successful food journaling is consistency and accuracy. Record details like what, when and how much you eat, what you do while eating, who you eat with and how you’re feeling. Reflect on your results and set goals for improvement! You can also use the Food Menu in the Dario App to easily log your meals.
  10. Track your progress
    Celebrate your wins! Hop on the scale and see the numbers go down. Try on those pants and see if they fit better. Enjoy feeling lighter and healthier. Give yourself a pat on the back for every step in the right direction.
  11. But don’t despair if you have a setback
    No one is perfect all the time. If you fall off the wagon, don’t get into a spiral – just recommit to starting again. There may be bumps along the way. Go slow and steady and the results will come.

 

Refs

https://www.webmd.com/ diet/features/10-ways-to-lose-weight-without-dieting

https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/12-tips-to-help-you-lose-weight/

DAR-0311 RevA