• 70% of weight loss comes from calorie reduction, 30% from adding physical activity and exercise—even if you can’t work out because of injury, you can still lose weight.

• Weight loss is not as complicated as you think.  It’s simple math: 3,500 calories = 1 pound.  To lose one pound per day, you need to cut 500 calories per day.  Tracking calories (at least initially), portion control and moderation are key. 

• Exercise, whether for weight loss or just regular health maintenance, is good for the mind, the mood, and the body.  Choose a mode of exercise that you enjoy!  Work out with a friend.  Whatever it takes, keep moving!

• Fad diets, diets that eliminate complete categories of food altogether, and “supplements” like Hydroxy-Cut and Alli may give you short term weight loss, but over the long term, a healthy change of lifestyle that can be maintained is the wiser (and usually more cost-effective) choice.

• You must continue to eat in order to lose weight.  Severe calorie restriction will put your body into starvation mode, shutting down your metabolism and slowing or completely stopping the weight loss process.

• It is important to eat a healthy breakfast which includes some protein, as well as carbohydrates (whole grain toast, fruit, etc.—not donuts!).  That will get your metabolism going so that you can burn those calories throughout the day.

• Drinking plenty of water is crucial!  64 oz. per day is the typical recommendation for a healthy diet.  Drinking a large glass of water prior to a big meal will help you decrease portion size, as you will feel fuller from the water.

• Eat slowly, savoring the flavor of the foods you enjoy.  Put your fork down between bites, chew each bite completely and swallow before taking another bite.  Subjects in studies who have done this feel fuller and eat an average of 1/3 less than subjects who eat fast.

• Regardless of how you lose weight, keeping it off is just as challenging.  The following behaviors have been identified in people who maintain their weight loss over 2-4 years:

• They weigh themselves frequently, at least weekly, and have an upper barrier that they do not allow themselves to go over.
• They keep track of their food intake in a calorie journal.  Online journals can be very helpful (try www.my-calorie-counter.com).
• They eat a “controlled breakfast and/or lunch,” meaning they have the same thing each day, knowing exactly how many of their daily allotment of calories are going towards those meals.
• They stay more active, making exercise part of their lifestyle—FOREVER.
• They ask others to help keep them accountable.  Including friends and family in on their goals and exercise habits makes a difference.

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