Ask the Expert: Tips for Starting Your Weight Loss Journey

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Meet the Author

Michelle Smith, RD, CDN, is also a certified specialist in obesity and weight management. She provides medical nutrition therapy in areas such as weight loss, gastrointestinal disorders, chronic kidney disease, diabetes management, heart disease, high cholesterol, high blood pressure, and more.

Obesity affects millions of people worldwide, including approximately 42% of American adults. It’s often accompanied by physical, emotional, and social challenges. If you’re living with obesity, know that you’re not alone.

The journey to a healthier lifestyle may seem daunting, but every small step counts. Your desire to get healthier is a powerful first move toward improving your well-being. With support and understanding and the right resources, you can make meaningful changes and achieve your health goals.

Understanding Your “Why”

When pursuing a weight loss journey, it’s common to focus on the “what” to do (eat more vegetables, eat less fried foods, drink more water) but the “why” is just as—if not more—important. In other words, instead of thinking about what you’re giving up, focus on what you’re getting.

I recommend asking questions like:

• Why do I want to start improving my diet/food choices?

• Do I want to improve my cholesterol or triglyceride numbers?

• Do I want to get off certain medications or prevent the need for starting new medications?

• Do I want to feel more self-confident?

• Do I wish I could run around and play with my grandkids without getting winded?

Research supports the idea that having a meaningful purpose behind your weight loss goals, especially one related to health and fitness, is associated with a higher success rate. Having internal motivations makes it more likely that we will achieve our weight loss goals.

It’s also important to think long-term because short-term changes will only give short-term results. Be sure that any changes to your diet are ones that you can see yourself doing in the future. If your new plan is too restrictive or you don’t think you’ll be able to stick with it, start with smaller, more realistic goals, then add more as you go.

"Be sure that any changes to your diet are ones that you can see yourself doing in the future."

5 Tips for Navigating a New Eating Pattern in a Social Setting

When you’ve adopted a new eating pattern, it can feel challenging to continue attending social events centered around food. Plus, research shows that people are more likely to eat more when surrounded by family, friends, and peers compared to when we’re by ourselves.

But rather than missing out on time with friends and family, I recommend keeping the following five tips top of mind.

Have a Plan

If you’re going to a restaurant, choose one with a variety of healthy options. It can be helpful to check out the menu beforehand and plan a choice that’s right for you. This may include asking your server for certain dietary adjustments. If you’re easily influenced by what others are ordering, try to be the first at the table to order.

Bring a Dish

If you’re headed to a friend or family member’s house, offer to bring a dish. This way, even if there aren’t many healthy choices available, you’ll at least have yours to balance it out without feeling guilty or going overboard with a less healthy option.

Suggest Other Types of Social Gatherings

Not every social opportunity has to revolve around food, particularly if doing so isn’t serving you and your health goals. Instead of grabbing dinner with a friend, suggest going for a walk or checking out a new museum. If you’re hosting a party, make the focus around playing games or doing crafts.

Don’t Go to the Event Hungry

Many think skipping meals or restricting their calorie intake in preparation for a social event will help them stay on track with weight loss goals. However, doing so is more likely to set you up for overeating. Not to mention, nobody feels good when they’re not properly nourishing and fueling their body.

If you’re planning to attend a social event where food is involved, eat as you normally would the rest of the day. The point of a new, healthier eating plan isn’t to ditch all of the foods you like eating but to prioritize healthier options and find a balance that feels good to you. To do so, it’s important to prevent “saving calories” for the party, as this will likely lead to overindulging.

A Simple “No Thank-You” Goes a Long Way

A lot of times, we say yes and try all of the delicious dishes that are offered to us because we may feel bad for saying no. However, when you politely say no to something that doesn’t align with your new eating pattern, you are saying yes to yourself.

Remember, your weight loss journey is personal to you, and it’s OK to honor your needs and goals, even if that means not following someone else’s expectations.

Staying Motivated When You Hit Obstacles

It’s frustrating to face an obstacle on the path to success, especially when we have a plan, feel motivated, and have been moving full speed ahead. But hitting obstacles is inevitable, and it happens to all of us.

When you face a challenge in your weight loss journey, it’s important to keep moving forward with one foot in front of the other.

If you get a flat tire and have to pull into the side of the road, do you fix the tire and get back on the road or flatten all of the other tires and stay sitting on the side of the road? While it may feel more likely at the moment to go with the second option, we all know that’s not going to benefit our long-term success.

The quicker you get back on track, the easier it will be. It will never be easier “tomorrow,” “on Monday,” or “the first of the month.” Rather, the very next meal, you have the opportunity to choose a meal that is aligned with your goals and nutrition plan.

Hurdles and challenges will happen, but remember why you started and know that one day, or one meal, doesn’t mean you’re a failure.

"Remember why you started and know that one day, or one meal, doesn’t mean you’re a failure."

You’ve Got This

Embarking on a weight loss journey can feel overwhelming, but with the right mindset, preparation, and resources, you can set yourself up for success. Obstacles are inevitable, but you can overcome them and continue on your path forward.

Remember, this isn’t a “diet,” and you don’t want to enter the “yo-yo” diet phases, which can happen with extreme dietary restrictions. This is a long-term approach to better health and a better you.

If you’re ready to pursue weight loss and a healthier lifestyle, spend some time understanding your “why” and arming yourself with the tools to handle the challenges that come your way. If you’re interested in individualized guidance for weight loss, contact a registered dietitian who can help you create a personalized plan.

As told to Lauren Panoff

Read the original article on Verywell Health.