50 things your doctor wishes you knew about weight loss

“It is nearly impossible to shed weight all on your own. Most people need a supportive community, coach, therapist, accountability partner and/or group to stay on track.” – Sandee S. Nebel, Licensed Mental Health Counsellor and Certified Eating Disorder Specialist.

“Structure is so important to reaching and maintaining a healthy weight. For instance, I recommend using a template food plan, scheduling time for movement, preparing food in advance, and seeing a therapist to help with the emotional side, particularly body image issues.” – Nebel.

“Weigh yourself every day and keep a food tracking journal. These will help you be more accountable. If you know you’re going to have to write it all down and weigh yourself, you may be less apt to eat that extra helping or have that chocolate cake after dinner.” – Nicole Palacios, certified personal trainer, weight loss specialist, and registered kinesiologist.

“Tell everyone you know about your weight loss goals. The more public it is, the more you’re likely to stick with it, because people are going to ask you how it’s going and what you’re doing. Tell your co-workers, your spouse, your friends – they can also help you be more accountable and maybe won’t offer you all the treats at the next party if they know you’re trying to lose weight.” – Palacios.

“I wish my clients truly understood how quickly you can consume calories and how slowly your body burns them off with exercise. That can of soda you just had with lunch? It took you a few minutes to drink it, but it’ll take you an hour on the treadmill at moderate to high intensity to burn it off. That little snack-size chocolate bar? Another hour on the treadmill. That old saying, ‘a minute on the lips, a lifetime on the hips’, couldn’t be truer.” – Eamonn Leaver, PhD, organisational psychologist, sport and exercise scientist, and author of The Home Fit Freak.

“Many of my clients are eating foods that are absolutely fine for them. The reason they’re either gaining weight or not losing weight is simply because they’re eating too much of it. I recommend swapping your regular sized dinner plate for a smaller plate. Portion control is so underrated in weight loss.” – Leaver.

Learn more about how to get your portions under control. 

“I recommend that clients visualise how they are going to feel when their goals are achieved. Imagine the day, where you are, how your body feels, how good you feel to be healthier, what the air smells like, etc. Spending a few minutes each day putting yourself in your own shoes and connecting to that sense of accomplishment can be very motivating, and a great mental strategy to use during the tougher times when you are tempted to break your lifestyle change commitments.” – Kris Boksman, PhD, Clinical Psychologist, Owner and Director of Limestone Clinic.

“A very important thing that can sometimes really mess up someone adopting a new diet-related lifestyle is a sense of deprivation. Deprivation can be physical and psychological. If you have a physical craving and are also feeling psychologically deprived, you’re much more likely to cheat. The more deprived you feel, the more likely a food binge will result. Allowing yourself a ‘cheat day’ or to eat desserts or some other kind of treat a few times a week, in sensible moderation, can keep massive slip-ups from happening.” – Boksman

Here are 10 more reasons you’re eating more than you realise. 

“People simply need to stand more during the day. We often have time when we are idle or resting and spend that time sitting while watching TV, playing on our phones, or even working. But simply standing to do these things burns twice the calories.” – Jeremy Kring, MS, exercise scientist.

“One of the easiest and most cost-effective ways to lose weight for the long term is to build your meals around plants, aiming for eight or more servings per day. Plant fibres will keep you satiated and also build a healthy gut by creating more diversity in your microbiome, which can play a huge role in weight loss. You can select any plant, from raw Brussels sprouts served with Pecorino Romano cheese and olive oil, to sautéed mushrooms and zucchini. The goal is to have plant foods – in excess – raw, steamed, or lightly cooked.” – Stella Metsovas, author of Wild Mediterranean.