Top 10 Eating Strategies for Permanent Weight Loss

By Teresa Nisivoccia

If you’ve ever worn (or chuckled at) one of those “I run so I can eat” T-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily. Try these top 10 strategies to help you spell double trouble for extra pounds!

1. Eat healthy to stay healthy.
Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

2. Lose weight at a safe rate.
Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

3. Learn how to control emotional eating.
Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

4. Control calories and portions.
Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Using a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly is effective— so you can still eat the foods you love and lose weight.

5. Keep a journal.
Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.

6. Weigh yourself often.
Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. Weekly weigh-ins, as well as periodic body fat and waist circumference measurements are the key to successful weight loss and management.

7. Get support and rewards for your successes.
Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Locate an expert fitness program that spurs you on with support and nonfood rewards for your accomplishments!

8. Eat small, frequent meals.
The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.

9. Choose the macronutrient content of your meals wisely.
The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

10. Include strength training, not just cardio.
The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness professionals offer the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one workouts and nutrition monitoring.

About the Author
Teresa Nisivoccia is the owner of Fitness Together in Clearwater, FL.   She grew up competing in sports, cheerleading and coaching gymnastics in Oklahoma, where she earned a degree in Physical Education at the University of Oklahoma in 1986. She is certified CPR/AED and is an ISSA Certified Personal Trainer. Teresa started her 23 year career as a Personal Trainer in Miami managing health clubs and spas and moved  to the Tampa area in 2005. She joined the Fitness Together team to “continue helping people change their lives for the better.” For more information, call 727.726.5600, email: teresanisivoccia@fitnesstogether.com or visit www.FTCLEARWATER.com.