Weight Loss That Actually Work


Eat Slowly

"Practice mindful eating: savor each bite, chew slowly, and pay attention to satiety cues. Enjoy food, be present, and avoid overeating."

Enjoy the Food You Eat

"Explore new flavors with fruits, veggies, and herbs. Enjoy the pleasure of food by trying different dishes and savoring natural flavors."

Keep a Daily Gratitude Journal

"Address emotional eating by journaling and practicing gratitude to cope with stress, avoiding the use of food as a coping mechanism."

Batch Cook and Prep

"Prepare healthy meal preps for the week, including baked chicken with veggies, and pre-portioned oats with peanut butter and flax for quick and easy breakfasts."

Don’t Forget the Weights

"Boost your metabolism and burn fat by incorporating weightlifting into your routine. Lift moderate to heavy weights 2-3 times a week to build muscle and increase your body's ability to utilize food as fuel."

Get Enough Z’s

"Get enough sleep to control hunger hormones, reduce cravings, and make better food choices. Adequate rest helps balance hormones and promotes mindful eating."

Don’t Skip Meals

"Listen to your body's hunger signals, eat regularly, and avoid deprivation. Honoring hunger is key for sustainable, long-term success."

Stay Hydrated

"Drink water before meals to curb hunger and eat less. It helps you feel fuller and aids in weight loss."

Cut Calories, Not Flavor

“By choosing options such as sharp cheddar over mild cheddar, you can use less, but you’ll still get a lot of flavor without feeling like you're on a diet.”

Reorganize Your Plate

"Optimize your plate: Fill half with veggies, a quarter with whole grains, and a quarter with lean protein for a balanced meal."

Think Big   Not Small

"Streamline weight loss: Prioritize calories, protein, fiber, strength training, steps, and recovery for effective and sustainable results."

Look Beyond the Scale

"Beyond the scale: Track progress with photos, measurements, and nonscale victories to appreciate positive changes in health and lifestyle."