Weighing in on the Weight Loss Resolution

By Kelly Springer, MS, RD, CDN

Have you started thinking about your New Year’s Resolution yet? I have had many patients over the years sign up for sessions with a Kelly’s Choice dietitian each December because they have decided they want to lose weight for their New Year’s Resolution. I have also had patients sign up for help each February because they set their New Year’s Resolution to lose weight and they fell off the wagon or their motivation was lagging.

I wish I could tell you that I have a magic bullet for weight loss, but to lose weight healthfully, a fad diet will not do the trick. You must reconstruct the way you eat and stick to it. It doesn’t have to be depriving and you can even indulge a little. It takes dedication, but I promise you it’s not that hard once you get started!

Here are a few of my favorite tips to help you lose weight. These are not the typical tips you hear like stop eating fast food, avoid carbs, stop snacking all the time, etc. These tips might make better sense for you.

Tip # 1: Go Slow and Steady!
Slow and steady wins the race. Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.

Tip #2: Make sure half of your dinner plate is vegetables
Yes. I know, your mom has always said to eat your vegetables. She was right! If you fill half of your dinner plate with vegetables, you will be getting my favorite f-word—fiber! You will feel fuller faster and will feel satisfied for hours. Vegetables don’t have to be boring. Season them with a fun spice, like “everything bagel.” Drizzle them with some lemon juice and sprinkle on some thyme. Avoid “mushy” veggies by steaming or roasting them. Another trick I give my patients is to choose one cold veggie and one hot veggie with dinner. Have a green salad and then add some sauteed peppers and onions to your meat.

Tip #3: Combine your favorite treats with something healthy.
You can still enjoy your favorite high-calorie treat, whether it’s ice cream, chips, cake, or chocolate. The key is to eat a smaller serving along with a lower-calorie option. For example, add strawberries to your ice cream or munch on carrot and celery sticks along with your chips and dip. By piling on the low-cal option, you can eat a diet-friendly portion of your favorite treat without feeling deprived.

Tip # 4: Drink a lot of water!

You have probably heard this one before, but I want you to really think about this. You can HUGELY reduce your daily calorie intake by replacing soda, alcohol, or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories. Do you get tired of drinking water? Try infusing it with lemon, lime, cucumber, strawberries, watermelon, or mint! Also unsweetened, flavored seltzer water counts. I have had dozens of patients ditch soda for seltzer water and never turn back!

Tip # 5: Get quality sleep!
Lack of sleep has been shown to have a direct link to hunger, overeating and weight gain. A few hormones regulate normal feelings of hunger and fullness. These hormone levels are affected by levels of sleep. When you’re short on sleep your appetite is stimulated so you want more food than normal, and you won’t feel as satisfied as you normally would and will want to keep eating. This can lead to overeating and, ultimately, weight gain. To keep your diet on track, try to get about eight hours of quality sleep a night. I hope these five little tips truly help you with your weight-loss goals! Feel free to contact my team if you need a professional helping you along the way!

Kelly Springer is a Registered Dietitian and founder of Kelly’s Choice, a team of dietitians who work with
patients in-person, online, and in workplaces. Their services are covered by most insurance. Follow Kelly
on Instagram and Facebook. Visit Kelly’s Choice website at kellyschoice.org.