“Eating directly out of a box or bag (almost always leads to overeating. Serve your food on a plate or in a bowl to keep portion sizes in check and to get used to what one serving looks like. Also, when we take the time to sit down during meals versus standing or driving, we tend to feel more satisfied with our meal. In fact, research shows that you will eat up to 30% more food at the next meal if you ate standing up! Serve yourself, sit down, and enjoy!” — Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert
Schedule "cheat meals" and gym breaks into your routine. “It’s hard to be consistently motivated and always be on your game. Give yourself a little bit of a reprieve," says Delaney. "Mentally, it’s not normal to constantly be on all the time, we need to unwind and relax. By doing something that’s not perfect, were allowing ourselves to revel in the moment and celebrate our success; it gives us a renewed energy to move on.” To do this, Delaney says to schedule one cheat meal a week, and to pick 1-2 days where you let your body rest. "Go out and have a slice of pizza and a glass of red wine. Your body needs that, not just physically, but mentally. Same with the gym. You don’t need to work out every day. Give your body that recoup time; physically and mentally it needs it. Give yourself a break so you can sustain that motivation. It’s an allowance instead of creating the ‘I messed up syndrome’ which causes you to get off track.”
The common mistakes people make to lose weight section is decent, however I felt it was lacking. People make a lot more than just 3 common mistakes, which are crash dieting, too much exercise and checking weight too often. I'd like to see this section more fully covered because a better understanding of why these are bad, as well as other mistakes that weren't even mentioned, are going to help people make better choices in the future. Overall this is an important section that was sort of glossed over.
Over the past few years it has become clear that weight is an important health issue. Some people who need to lose weight for their health don't recognize it, while others who don't need to lose weight want to get thinner for cosmetic reasons. We understand that in some ways your weight is different from, for example, your cholesterol level or your blood pressure, because you can't see what these are by looking at someone. Many patients have had health care providers who approached their weight in a less-than-sensitive or helpful manner. Some patients may have had health care encounters in which they felt blamed, but not helped. Successful weight management is a long-term challenge.