Here at Dr. Liu’s office we have many weight loss program options available, but I also get a lot of patients who just want some general tips so they can try to lose weight on their own. These are the tips I usually suggest to those people:
Weight Loss Tips
- Eat within 1 hour of waking.
- Eat 5-6 times a day.
- Eat something every 2-3 hours
- Go for a small, low carbohydrate snack between meals such as a low fat cheese stick, ½ cup low fat cottage cheese, hard boiled egg, protein shake, protein bar, low sugar greek yogurt, very small handful nuts (were talking about 15 almonds), or berries.
- For lunch and dinner, fill up with as many non-starchy vegetables as you want, with about 5 oz lean protein (non-starchy= just about anything except potatoes, corn, edamame, peas)
- If adding starch such as rice, pasta, quinoa, etc. measure ½ cup cooked which is one serving. This is where I also group beans and those starchy vegetables I listed.
- Eat at least 3 dinners a week with only protein and vegetables or try to cut out the starchy sides completely.
- Drink at least 64 oz of water, unsweetened tea, or other calorie free beverage without caffeine.
- Drink a glass of water with 2 TB psyllium husk 15 minutes before breakfast or dinner (for fiber). This also helps fill you up.
- Track food and drink on My Fitness Pal, aiming at a specific calorie level (usually I suggest 1200 calories for weight loss when doing it on your own).
- Plan your week’s meals ahead of time so you know what you are eating and when.
- If wanting a treat, try to keep it to 150 calories or less a day (that’s one glass of wine, one beer, one low fat ice cream bar, 3 oreo cookies, one individual serving bag of chips, etc). Make sure this is individually packaged, measured, or portion-controlled so you don’t overdo it.
- If eating out, look at menu online beforehand. Look up nutritional info and choose something under 500 calories. Ask for grilled proteins and salad or steamed vegetables with any sauces/dressings on the side for dipping.
- Get moving! Any type or amount of physical activity helps!
I hope you find these tips helpful! I’d love to hear your results if you are doing this on your own!
