Melissa R. Rich, Ph.D.
Effective Weight Loss Tips
Many of us, including me, have battled with weight at times. And with good reason. Here are some problems caused by being overweight:
• In the U.S., among adults under the age of 70, obesity is second only to tobacco in the number of deaths it causes each year.
• The health care costs of obesity in the U.S. were estimated about $173 billion in 2022.
• 1 in 5 children struggle with obesity – AND – children with obesity are more likely to be overweight as adults.
• Just over 1 in 3 young adults aged 17-24 is too heavy to serve in the US military
• Weight bias (stereotypes and attitudes that define people with obesity as unattractive, lazy, and undisciplined) is real.
Here are 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. I do this and spend a lot of my time in front of a computer. But I try to get up at least once an hour – to use the bathroom, get a drink, stretch, etc.
2. Reverse the normal eating order. Many of us grew up eating a small (or non-existent) breakfast, medium sized lunch and a big dinner. We’re doing it backwards. Our smallest meal should be the last one of the day. Save the larger ones for earlier and give your body more time to digest them.
3. Weigh in only once a week – 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.
4. Measure yourself once a month – take a picture and keep the measurements and pics handy. They can be very motivating.
5. Reduce the number of times you eat out. Eating out can be fun – no need to give it up altogether. But eating out a lot can affect the numbers on the scale – as well as your wallet.
Weight loss IS possible – just stay consistent and keep moving forward!