1. Weigh yourself every day

You have probably heard varying opinions on how often you should weigh yourself. Studies show that weighing yourself every day not only helps you lose weight but also helps you keep it off. I found this to be very true when patients come into the office. Many of them wouldn’t weigh themselves for months just hoping they were about the same only to find out they had gained 10-20 lbs since their last visit. Do not avoid the scale, it’s the most objective tool you have in your weight loss and maintenance journey.

2. Track how much you eat

The weight loss industry has the same goal in mind in helping you lose weight and that is for you to eat less. Even with bariatric surgery, you do not magically come out post-op 100 lbs lighter. It forces you to eat less over a period of time. One of the most objective ways to eat less is by counting calories. Eating 500-1000 calories less a day equals 1-2 lbs of weight loss a week.  Studies show that patients who track how much they eat lose more weight and keep it off longer than those who do not keep track. Luckily these days, it has never been easier to keep track of how much you eat with the amount of calorie apps available along with journals. 

3. Believe that you can control your weight

This is the most important tip as it is the most common barrier to weight loss I see with patients.  While you cannot change your upbringing, some of the people around or other external forces working against you, you can change the belief that you cannot control your weight. One of the ways to do this is through positive meditation, prayer and positive emotion. Once you’re able to change your belief, a true weight loss journey can begin. Our convenient virtual weight loss clinic can even further your weight loss through the use of medications, diet and accountability compared to lifestyle changes alone.