Share your location for a better experience

Please enter your city or town so we can help you find the right care at the right place.

Click the X to continue without setting your location

Get care nowSign in

Health news and blog

    Tips and Tricks To Help Your New Year's Resolution Weight Goals

    Tips and Tricks To Help Your New Year's Resolution Weight Goals

    Tips and Tricks To Help Your New Year's Resolution Weight Goals

    Learn more about SCL Health's Nutrition and Weight Loss and Bariatrics services.

    We need to apologize, but we tricked you. There are no real tips or tricks to weight loss in this blog. Instead, you need a renewed mindset towards health and a permanent lifestyle change. So, instead of tips, we will provide you with steps with success and longevity in mind.

    Step One

    Commit to Eating Healthy. What does it mean to eat healthy? It is about balance and thinking about food in a new way. The food you eat should leave you feeling good with plenty of energy.

    A well-balanced diet fuels your body in a structured way. Half of your meal should be non-starchy vegetables, so no potatoes, corn, or peas. A quarter of your meals should consist of a lean source of protein. For example, chicken, turkey, lean beef, and for non-meat eaters, you can include lentils, beans, tempeh, tofu, nuts, seeds, and more. The final quarter of your meal can be any of the following: fruits, grains or starches.

    If you find you need help with meal ideas, there are a lot of online resources. One of our favorites is mealime.com. Following these suggestions will give you all of the macronutrients you need for a healthy, well-balanced diet.

    Step Two

    Physical Activity. Notice we did not use the word exercise − physical activity can take many forms. Try to find something you like to do, and you will be more likely to stick with it. For example, if you hate the gym but love the outdoors, don’t go to the gym; go for a hike. Switch things up. Try something you have never done before; you might like it. However, whatever you choose should require moderate physical activity for 20 minutes a day or 30 minutes five days a week.

    The benefits of physical activity are undeniable. For example, a recent study found that middle-aged people who walked an average of 7,000 steps per day were 50 percent to 70 percent less likely to die of any cause over the next ten years, and the risk of premature death was lowered. It also helps reduce anxiety and depression as well as helps improve sleep.

    Step Three

    Get the Right Amount of Quality Sleep. In the overscheduled world we live in, we must prioritize getting enough sleep. CDC guidelines recommend seven to nine hours of sleep a night for all healthy adults over 18 years. We need rest to properly power our brains, heal and restore our bodies, and maintain almost every system in our bodies.

    If you suspect that you are not getting enough good quality sleep, consider how you feel when you wake. Are you rested? Do you wake up multiple times a night? Do you snore or wake up gasping for air? If you answered yes to any of these questions, you might want to start a sleep journal and make an appointment to be evaluated for any sleep disorder you might have.

    “If you have diligently taken all of these steps, but you are still struggling with successful weight loss, make an appointment to come and talk to us,” said Sarah Sullivan, Registered Dietitian Nutritionist for Saint Joseph Weight Loss Center. “Sometimes undiagnosed medical conditions can create a roadblock. For example, sleep disorders, thyroid issues, diabetes, and other things. However, we can partner with you to achieve your health goals.”

    We hope you’re not too upset with us for luring you in with tips and tricks for weight loss, but we want to set you up for success. The only way to do that is by being upfront and honest about what it truly takes to transform your weight. And it’s not just about weight; it’s about your whole health.

    While there are no tricks to weight loss, here are a few tips that can help you navigate a successful mindset and lifestyle change: make a plan, track your progress, get support and be realistic. Remember, no one is perfect. So, if you fall off track, don’t beat yourself up; just recommit and start again.

    SCLCONTENTBADGE