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Most people know that the biggest factors in weight loss are diet and exercise, but those words have a lot of negative connotations. By reframing the way you think about these things, you can develop a more positive outlook on health. It doesn’t require big change, but small changes that add up to something big.

Building a Healthy Weight Loss Plan

Your weight loss plan starts with an attitude adjustment. Make realistic goals, and have patience. Beware of self defeating behaviors, and don’t let small mistakes derail your goals. Avoid fads and take a common sense approach to your weight loss plan.  If it’s too intricate, chances are you won’t stick to it.  

1) Focus on Health Not Pounds.

Instead of using a diet program that focuses solely on weight, make real changes to your food lifestyle. If you view food as a reward, you will always feel as though you’re restricted. It’s much healthier to view food as fuel, powering your body.  If you put sugar in a gas tank, the car won’t run properly.  The same goes for your body! .

2) It’s a Balancing Act

Proper health and weight management does require a bit of balancing.  It’s never a good idea to opt for extremes.  Eating too little and exercising too much can lead to just as many problems as eating too much and not exercising. Find a balance that your can live with.

3) Life Habits Are Better Than Fad Diets

There are countless diets that will help you lose weight fast, but the minute you start to eat normally again, you gain the weight right back.  Extreme fasting or eliminating food groups is not the way to keep weight off for good.

4) A Healthy Diet is Key

Counting calories and carbs just isn’t sustainable. Making common sense, smart eating choices is. Sticking to a diet of smaller portions, with plenty of vegetables will go a long way.  Don’t be fooled by processed foods that claim to be sugar or carb-free. Opt for real, whole foods to fuel your day.

5) Regular Exercise

When you imagine exercising, you probably picture arduous running or lifting heavy weights.  However, exercise is any physical activity that enhances and maintains health and wellness. This can be a brisk walk in the morning, or a yoga class twice a week. Choose something you enjoy doing, so that you’ll be more likely to stick to it. And remember,if you have any preexisting conditions, talk to your family doctor before starting any fitness regimen.

6) Get Sufficient Sleep

Chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure, and a diminished immune system.  Getting adequate sleep helps you wake with a clear mind, able to think clearly.  

7) Don’t Skip Breakfast!

Eating breakfast is essential. When you sleep, your body is at rest and you’re essentially fasting. Skipping breakfast can cause intense hunger later in the day, which can trigger a binge. Start the day off right with a sensible breakfast, high in protein to fuel your morning.

8) Snack Smart

Eating healthy snacks between meals can help curb hunger so that you don’t binge at dinner. Snacking can also help you get in all the nutrients you need.  A cup of blueberries contains only 85 calories, but packs 25% of your daily Vitamin C.

9) Limit Weekly Sweets Intake

Sweets are fine in moderation, but excess sugar can lead to serious problems. There are no proteins, healthy fats, vitamins or minerals in sugar.  It’s pure energy, and if you don’t use that energy, it turns into fat.

10) Drink Plenty of Fluids

You’ve probably heard conflicting advice regarding how much water to drink.  A good rule of thumb is 9 glasses of water for women and 13 for men.  It’s perfectly acceptable to replace some glasses of water with healthy fluids, such as tea or low-sugar juice.

A Weight Loss Plan that Works

An effective weight loss plan should be varied and fun. Trying new things to stay active will help you from feeling stuck or bored. Starting your day with exercise is one of the best ways to make sure it gets done. Set goals for yourself and stick to them.  If you slip up, don’t give up.  Start again stronger tomorrow.

Choose Health!

Prioritizing health is the only way to ensure a long lasting weight loss plan. Beyond weight loss is weight management, which means that the efforts you made to lose the weight don’t end there. Be sure you’ve chosen a healthy method of losing weight that’s easy to maintain for years to come.

If you feel you need to talk to a physician about your weight loss goals, Contact Us today.