Getting Started

For many people, simply getting started on a weight-loss plan that they can stick to is extremely difficult. If you aren't used to reading about the subjects of weight loss, nutrition and health, it can be overwhelming to figure out just what to eat, when and how much. Add to this the wealth of conflicting and confusing diet information out there, the plethora of plans, gimmicks and programs that promise to help you lose weight (usually quickly), and it's no wonder many people throw up their hands and stick to what they know--which usually doesn't get them the results they want.

Even though I've been interested in health, nutrition and weight loss most of my life, only within the last couple of years have I been able to put all the things I've learned together into a plan that works for me--and will work for me for the rest of my life, I believe. Here are the basic things I've learned:

1. Most diets don't work; they're too restrictive and don't take into account the long haul, the real world or human behavior.
2. There are wonderful, delicious foods that will keep you satisfied, energized and losing weight consistently until you reach your goal.
3. Focusing on WHAT you eat as well as the AMOUNTS of the different foods you eat will help you learn about what works for your body.
4. Successful weight loss is slower than you might think, but steadier and longer-lasting than what you're used to.
5. It takes a genuine mental shift to get you from where you are now to where you want to be; once you're committed to your goal, nothing will be able to stop you.

For someone starting out on this journey who's completely lost, I recommend these steps:

1. Keep a food journal for a week. Write down what you eat and how much. No cheating!
2. See how much of your diet falls into the "most healthful food" categories: fruits and vegetables, high-fiber carbohydrates (i.e., whole grains), lean protein (lower fat cuts of beef, skinless chicken, fish, low-fat or fat-free dairy, nuts, nut butters, seeds, beans), water.
3. See how much of your diet falls into the "least healthful food" categories: starchy refined carbohydrates (i.e., white bread, white pasta, white rice, baked goods made from white flour), sweets, high-fat protein (fatty ground beef or fatty cuts of beef, fried chicken or fried fish, full-fat cheese/dairy), sugary drinks, alcoholic drinks (to excess).
4. Start by substituting one food choice per day from the least-healthful food category for a choice in the most-healthful food category (i.e., a white-flour bagel for a whole-wheat bagel, or fried chicken for baked). Then go to two foods per day; continue over the next several weeks until most of your food choices are healthful ones.
5. Look at your portion sizes. See what you can cut back by half or so. Try not having second helpings and substituting extra fruits, veggies and water if you're feeling hungry.
6. If you don't exercise, start by taking a walk--even if it's just around the block. Gradually build up to exercising an hour a day a few times per week.
7. If you don't own a digital scale, buy one. If you own one, step on it every morning. Don't judge!

These steps should help get you started. It's the hardest part--once you're on the road, you'll be reinforced by how good you feel and look, and by the compliments you'll get from those around you. If you need help or have questions, ask me!