Effective Weight Loss Tips

Many of us, including me, have battled with weight at times. Excess weight affects health in serious ways — from increased disease risk to higher healthcare costs. Here are 5 tips that make weight loss easier.

The Reality of Weight and Health

• In the U.S., among adults under 70, obesity is second only to tobacco in the number of deaths it causes each year.
• The healthcare costs of obesity in the U.S. were estimated at about $173 billion in 2022.
• 1 in 5 children struggle with obesity — and children with obesity are more likely to be overweight as adults.

5 Tips That Make Weight Loss Easier

1. Don't Sit All Day

If you work in an office, this can be a tough one to get around. But try to get up at least once an hour — to use the bathroom, get a drink, stretch, etc. Small movement breaks add up over the day.

2. Reverse the Normal Eating Order

Many of us grew up eating a small (or non-existent) breakfast, medium-sized lunch, and big dinner. We're doing it backwards. Our smallest meal should be the last one of the day. Save the larger meals for earlier and give your body more time to digest them.

3. Weigh In Only Once a Week

Weigh yourself on the same day and at the same time — for example, Monday mornings at 7:00 am, in the bathroom, with no clothes on. You'll get the most consistent weight that way and avoid the frustration of daily fluctuations.

4. Measure Yourself Once a Month

Take a picture and keep the measurements and photos handy. They can be very motivating. The scale doesn't always capture changes in body composition that photos and measurements will.

5. Reduce the Number of Times You Eat Out

Eating out can be fun — no need to give it up altogether. But eating out frequently can affect the numbers on the scale as well as your wallet. Cooking more at home gives you better control over ingredients and portions.

Weight loss IS possible — just stay consistent and keep moving forward!