10 Smart Weight Loss Tips from an Expert Dietitian

January 13, 2009

Amy Brown, RD, MS, CDE is a registered dietitian and clinical exercise specialist who works with patients at the Joslin Diabetes Center and the Weight Management Center. Here, she offers 10 tips that can help you reach your healthy weight.

Diet-Related Goals

  • Increase daily servings of fruits and vegetables by one or two a week for a month.
  • Keep a food journal two days a week. “People who are most effective at weight loss are self-monitored
    on a regular basis,” said Brown.

Exercise Goals

According to Brown, “Physical activity is one of the greatest predictors of successful weight loss maintenance. If you are new to exercising, have diabetes, heart disease or high blood pressure or are over age 40, get a physician’s clearance first.”

  • If you have been inactive, start with a 5- to 10- minute walk twice a day. Every week, add one minute. The goal is 30 minutes of continuous activity, such as walking, biking, swimming or gardening, most days.
  • Wear a pedometer for a week and count your steps. Increase steps by 10 percent each week. Your goal should be 10,000 steps a day.
  • Check out the U. S. Department of Health and Human Services 2008 Physical Activity Guidelines at www.health.gov.

Behavioral Goals

  • Stick to a list when grocery shopping, and never go when you are hungry. Don’t purchase the foods you find most tempting.
  • Keep healthy foods handy, such as a bowl of fruit, instead of chips or candy.
  • If you typically pair activities like watching TV and snacking, disassociate the two.
  • Get support from family and friends.