by Mark Rullo MS, CSCS, MES
You may be surprised by the fact that losing weight is not the main challenge for most people. Keeping it off is much more of a struggle. In fact, only a small percentage of those who lose at least 10 percent of their initial body weight manage to sustain their results.(1) The remaining majority regain all of the weight lost within three to five years.(2,3) This is likely due to the way many individuals go about losing weight –short-term, or fad diets. The issue with diets is that they tend to be a temporary fix and the eating rules are difficult to sustain. Although you lose weight initially, once you resume your old habits, the weight comes back and often more. It is simply unnatural to cut out whole food groups and drastically cut calories – our bodies will fight it.
For you to lose weight and keep it off for good, you’ll have to adjust your food choices and activity level permanently. That means the changes you make should be something you can see yourself doing for the rest of your life. And they don’t have to be earth shattering. Perhaps you only have one slice of pizza at lunch instead of two which saves 350 calories that day. And maybe you add a 15 minute walk twice a day and burn 200 more calories, but the bottom line is they’re doable for life. Remember, the only proven method to lose weight is to burn more calories than you take in, and research shows that different eating patterns, whether high-carb, low-carb, low-fat or high-fat, can all yield results as long as you burn more than you take in.(4) Only you can determine what works best for you. This is why a safe and effective weight loss program is built around your foods on your terms.
So how do you change or adjust your eating and activity habits? You must first be fully aware of your body’s needs and what you’re doing now – and you probably aren’t. Studies show that most people:
- Don’t know how much to eat to maintain their current weight
- Believe they eat less than they actually do
- Have no idea they take in extra calories in different situations
- Slowly gain 1-3 pounds a year during adulthood until they are overweight or obese
The solution to becoming aware of your food choices and how much you’re eating is to simply pay attention by tracking everything you consume. When you track what you eat, you can’t help but notice the types of foods you’re eating, the calories in those items, and how your choices affect your weight, appetite and energy levels.
Having a personalized program created for you with regular monitoring that shows you the number of calories you should eat daily to reach your goal (based on your metabolism), and by tracking your calories it becomes clear when you need to make an adjustment.
Without knowing what and how much you’re eating – it’s difficult to make educated decisions. For example, if your daily calorie intake budget is 1,600 and you eat 1,000 for break-fast, you know you have 600 left for the rest of the day. At this point it’s clear that you’re probably eating too many calories at breakfast and it’s wise to adjust your food choices. You can adjust the portion size of that meal or choose different foods that have fewer calories and hopefully more nutrients. Again, it’s your decision (Your Food –Your Terms)
If you still need a reason to track your calories, here it is – you’ll get twice the results. A large study spanning almost 3 years showed that people who kept tabs of their daily food intake lost twice as much weight as those who didn’t.(5)
In this day and age where food is everywhere any time of day and in very large quantities, you can’t afford to be unconscious of your choices. By paying attention to portion sizes, calories and nutrients in foods, you become equipped with new knowledge and therefore, new power to reach and maintain your goals.
It is true that knowledge is power, but only if you use that knowledge by taking action. Take action and start logging your food today.
 Wing R, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005. 82(suppl):222S-5S
 Wadden TA, Phelan S. Behavioral assessment of the obese patient. In: Wadden TA, Stunkard AJ, eds. Handbook of obesity treatment. New York: Guilford Press, 2002;186-220.
 Dansinger ML, Tatsioni A, Wong JB, Chung M, Balk EM. Meta-analysis: the effect of dietary counseling for weight loss. Ann Intern Med. 2007 Jul 3;147(1):41-50. Review.
 Sacks FM, et. al. Comparison of weight loss diets of different compositions of fat, protein and carbohydrates. N Engl J Med. 2009. Feb 26;360(9):859-73.
 Svetkey LP. Comparison of strategies for sustaining weight loss: the weight loss maintenance randomized control trial. JAMA. 2008 Mar 12;299(10):1139-48.
For more information, please feel free to consult with any of the fitness professionals at My Fitness Kitchen®. Additionally, as an ongoing thank you to Laurel Mountain Post and its readers, mention this article for a FREE, no obligation, personalized, metabolic nutritional formula and fitness program that will leverage the “Hierarchy of Fat Loss.”
If you are serious about achieving a body transformation goal, then you need a program, as any goal without a plan is really only a wish!
As an added incentive for people new to My Fitness Kitchen®, by mentioning this Laurel Mountain Post article, you will receive$25 “Kitchen Cash” to be used toward our no-risk, no obligation, 100% money guarantee 30-Day Weight Loss JUMPSTART program at My Fitness Kitchen®, as a courtesy of the Laurel Mountain Post.
My Fitness Kitchen® is where weight loss is made simple.
My Fitness Kitchen® is located in Latrobe 30 plaza, Latrobe PA. My Fitness Kitchen® is a weight loss and body transformation center that also happens to have a fitness center connected to it. From the moment you enter My Fitness Kitchen® regardless of your age, fitness level or experience, it’s all about “You.” The supportive staff, welcoming atmosphere, and friendly members combine to create the most unique and comfortable environment for your weight management and fitness success. Whether it is Nutrition, Fitness or both, you can be confident My Fitness Kitchen® is the solution to a healthier and thinner you.
This information is provided by the experts at DotFIT. DotFIT offer fitness and nutrition education as well as nutritional supplements to people all over the world. Founded in 2008, the DotFIT team is comprised of industry experts, including registered dietitians, who have been providing proven solutions for nutrition, fitness and weight control for the past 25 years. My Fitness Kitchen has been a licensed partner with dotFIT since 2008 and is recognized as one of dotFIT’s top performing licensed facilities.