20 Jun 2012 Weight loss tips from my biggest losers

by Kellie Dye

I have been leading the Conway Regional Weight Management Support Group for the last four years.

This has been the first time that I have ever offered a weight loss group that is ongoing.

It’s been challenging trying to keep it fresh and keep the attendance up. I’ve learned a lot leading this group, especially from our own group members. The most exciting aspect of this group has been the members sharing their ideas and their struggles. I’m proud to say that member input has been the driving force of this group. 

I can see why research studies show that group weight loss programs trump individual diet counseling or going it alone. Those who attend a weight loss group for motivation and accountability lose more weight and keep it off better than those who do not attend group meetings.

Every 12 weeks we offer incentive awards to those who lose weight, attend the meetings and turn in food records. As usual we have a lot of losers. It is the losers I look to for motivational tips. They are in the trenches so to speak. They are losing weight in the real world, which isn’t easy to do. When I ask them what lifestyle habits they have embraced to make their weight loss a success, here is what they have to say:

Stay consistent with exercise. Keep to a schedule.

Challenge your body in your exercise routine. Keep pushing yourself. Don’t let it get too easy.

Find an exercise partner.

Avoid the “all or nothing” approach to eating and exercise.

LESS EATING OUT!

Improve your daytime eating (breakfast, lunch and snacks) and lighten your evening eating.

Keep food records!

Track and look up calories as you are eating, or better yet – before you eat. Don’t wait until the next day to try to remember what you ate.

Pay attention to portion control. Measuring your food is essential.

More fish and more meatless meals.

More vegetables and fresh fruit.

Choose lower calorie, high volume foods like salads, popcorn, fruit and vegetables.

Choose whole grains.

Spread out carbohydrates throughout your meals. Don’t try to go without carbohydrates at a meal.

Drink plenty of water.

Avoid sweets on an empty stomach.

Cut down on oil and high fat foods.

Change your “stinking thinking” and stop being so negative. Speak to yourself kindly. Aim for improvement, not perfection.