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5 Tips to Achieve Your Weight Loss Goal
By: Scottsdale Weight Loss Center
Published: April 17, 2020
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Shedding pounds and keeping the weight off is challenging for most adults. Many people set goals to diet and exercise more. Unfortunately, they are unable to keep them due to an inability to change, as well as a lack of will power. Obesity not only hurts your self-esteem, but it can hurt your overall health as well. For example, many health conditions like heart disease and diabetes can be brought on by obesity. If you are interested in losing weight, here are some important tips that can help you achieve your goal.
1. Change Your Bad Eating Habits
Obesity can be linked to genetics. However, oftentimes people become overweight by making poor food choices. For example, diets that are high in fat, carbohydrates, and sugar can lead to obesity. Therefore, the first step in achieving your weight loss goal is to change your dietary habits. Don’t eat out as much. Instead, stay home and cook healthier meals for yourself. Replace unhealthy snacks with more fruits and vegetables. Consult your doctor about the foods you should be eating more of and what you should be eating less.
2. Practice Portion Control
Losing weight and keeping it off is often about limiting how much you eat at each meal. That’s where portion control can help you achieve your weight loss goal. You need to start eating smaller meals. Limit the amount of red meat, carbs, and sugar that you consume as well. Don’t go back for that second slice of cake for dessert.
3. Use a Calorie Counter
In addition to portion control, counting your calories is another important tip that can help you lose weight. That’s because the only way you can lose weight is by burning more calories than you consume. You can download a free calorie counter to use on your smartphone. (Just search the App Store or Google Play). The biggest challenge that many people have when using a calorie counter is estimating the right serving size for each meal. Most people tend to overestimate the correct amount in servings. Therefore, do some research online to find out how to correctly measure a serving of food if you are unsure.
4. Get More Exercise
Dieting alone won’t help most people lose weight. Therefore, you need to engage in physical activities to help your body burn calories. Walking is one of the easiest forms of exercise. However, you need to walk at least 10,000 steps a day to burn a lot of calories. If you are healthy enough, you can try jogging too. Check out your local gym to see if they have any fitness classes that are geared toward weight loss.
5. Keep Yourself Motivated
The last tip to help you achieve your weight loss goal is to stay motivated to follow your diet and exercise routines. That means you can’t give in to the temptation of overeating. Furthermore, you have to be willing to make time to engage in physical activity (to burn calories) each day. Unfortunately, many people do get discouraged and give up trying to lose weight. One way to stay motivated is to set a realistic weight loss goal for yourself. For example, it’s not realistic to lose 20 pounds in a week. However, if you work hard, you can likely lose five pounds. Another way to keep yourself motivated is to find someone else to exercise with.
In short, if you want to lose weight, you must eat healthier meals, as well as limit how much you eat. You can find a free calorie counter to track how much you are eating. Getting lots of regular exercise will help you burn more calories. Don’t let yourself become discouraged and give up.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
Reviews
Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
