Losing weight can be overwhelming, especially if you have more than ten pounds to lose.  So many of us have made dramatic changes to our diet or exercise routines, only to “fall off the wagon” a few weeks or a month after starting.  We all want to lose weight quickly, but sometimes, it can be more effective to take it one step, one change at a time.  To make one manageable change at a time, master that, then move onto the next.  If this approach sounds like something that would work for you, we suggest starting with some of the following changes.

Eat more nonstarchy vegetables

Eat fruit daily

Eat lean protein with each meal

Eat only until you are no longer hungry (not until you are uncomfortably full)

Drink less alcohol

Eat less fried food

Eat less dessert

Eat less added sugars

Stop drinking sugar-sweetened beverages like soda

Stop snacking when you’re bored

Swap out refined grains for whole grians

Switch to low-fat milk products (instead of high-fat)

Exercise for 30 minutes (pick the number of days per week)

Assign a number or measurable component to each goal.

Don’t just have a goal to “drink less alcohol” but be more specific.  For example, if right now you have two drinks per night, you could set your goal to “have one drink per night,” or “less than one drink per night.”

Pick one goal, whichever one is right for you, master it, then move onto the next one.  Remember, it took time to gain weight and it will take time to lose weight, but you can do it!  Take it one step, one change at a time, and you will get there!

Olivera Weight Management specializes in helping people lose weight.

Need a little more guidance?  Wondering if our program actually works?  Check out our success stories!  We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*