7 weight loss principles everyone should know

There's a lot of noise, information and false claims when it comes to weight loss. Here are 7 core principles that you should always keep in mind along your journey.


From high protein to counting calories or points – the “pile of what to do to lose” is growing at an ever-rapid pace. After spending over a decade practicing weight loss with thousands of clients, I have discovered there are a few key steps that can help you to achieve your goal weight in a healthy and fast manner. When losing weight (whether it is 5 or 50 pounds!) consider the following:

Water is a game changerIf you feel you have tried every weight loss program but are still not losing weight, examine your water intake. Properly hydrating the system is a key element in allowing the body to “self cleanse” and let go of unwanted weight. It does not matter if it is water or herbal tea, your body needs a minimum of 2 liters per day.

Diet drinks are not so dietI cannot tell you how many times I meet with a client who has 10-15 pounds to lose and is drinking 2-3 diet sodas per day. Research demonstrates that aspartame drinks can promote fat storage and increase your body mass index. While some people drink diet sodas to curb a sweet tooth, it is not a habit that will produce positive effects. Instead of drinking diet drinks, substitute with water with lemon, Perrier or herbal teas.

Supper is supplementaryMost people start their day off well, only not to finish it as well. In order to “hit it out of the park” with your weight loss results, it is advisable to make supper your lightest meal of the day. Of course, there will be times where you go out for dinner, enjoy a larger meal in the evening etc. However, keeping your evening meal on the lighter side for 5 out of the 7 days per week will ensure the pounds on the scale drop. Enjoy a dinner of protein and vegetables drizzled with some healthy fat.

One cheat does not blow the entire deal —Many weight loss seekers feel if they cheat on their diet, they have “blown” the entire thing and may as well engage in a full food binge. This is the total opposite of what you should do! If you do have a cheat meal or drink, simply compensate by doing an extra work out, eating light the next day or increasing your water intake.

Food and emotions go hand in handAfter all my years in weight loss, what I know for sure is how you eat is a reflection of how you feel. If you are using food to numb an emotion, to soothe or in a self sabotaging manner, it is time to make peace with it. Food journaling your food intake and your emotions around it will help you to discover the “why” behind what you are eating.  In addition, until you get your food behaviors under control, it is advisable to plan out all your meals. Similar to the way you would lay your clothes out the day before, plan the food you will be eating and stick to it!

Nutrient dense, calorie light food goes a long way—When you are hungry or feeling on the verge of a food binge, opt for calorie light, nutrient dense foods such as vegetables or pureed vegetable soups. Red pepper slices, baby carrots, cut up cucumbers and cherry tomatoes can all help to fill you up.

Check the 5 year rule—At my clinics, we ask each and every client, “Can you see yourself following a version of this program within a 5-year period.” If the answer is no, we say don’t do it!  The one thing the body hates more than being overweight is gaining and losing weight routinely. In other words – chronic yo yo dieting is a one way ticket to excess weight! When picking your weight loss program, make sure it is one that can be followed long term. If the diet is overly restrictive and impossible to follow for a long period of time, chances are you will lose the weight only to gain it back.

Courtesy of www.drjoey.com

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Looking forward to starting with my journey withDr. Joey’s help on January 15th. I have been watching CityLine forever. I can do this! 🙂

January 03, 2018 at 4:11 pm

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