When most people try to lose weight, they watch one number: the scale. But not all weight loss is...
Healthy Eating for Weight Loss
By: Scottsdale Weight Loss Center
Published: September 2, 2021
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The path to sustainable weight loss is paved with healthy eating habits that last a lifetime. This is especially true for anyone in a medical weight loss program. Developing healthy eating habits can help you lose weight and keep it off without feeling hungry.
Share a Meal
Avoid eating alone. Sharing healthy meals with others provides many social and emotional benefits – good company makes food taste better. Eating with others also provides subconscious clues about healthy choices, portion sizes, and a cue to stop eating. Dining alone, especially in front of the television or computer, leads to mindless overeating and habitual snacking.
Eating a Rainbow
Eat a variety of foods to keep healthy eating interesting. One good rule of thumb is to eat every color of the rainbow. Fresh foods that are naturally colorful, such as red strawberries, purple grapes, white cauliflower, green broccoli, yellow corn and orange carrots contain phytochemicals that work as powerful disease fighting agents. Phytochemicals can strengthen the immune system, lower the risk for some types of cancer, helps ward off type 2 diabetes, and helps maintain a healthy heart, eyes, bones, and urinary tract.
Enough is Enough
Learn to recognize the signs that your stomach is full, then determine how much food it took to fill it up. Reduce your portion size to accommodate the size of your stomach. Stop eating before you feel full, rather than when your plate is empty as it takes several minutes for your brain to tell your body that it has had enough food.
Start with Small Portions
Fill your plate with small servings at first. You are more inclined to eat food if it is already on your plate, even if you are no longer hungry. As you serve up that first portion, remind yourself of your goals and that you can always get more if you absolutely have to.
Discourage second helpings by drinking a large glass of water between servings.
Schedule Meals and Snacks
Eat your meals and snacks on a strict schedule so that you are never hungry – and easily tempted by unhealthy snacks – for very long. Keeping a tight schedule will also help you adjust your calorie intake in case of a major disruption, such as an unexpected lunch out with an old friend or a planned holiday meal with family.
Avoid eating late at night too. Boredom, television watching and simply being tired can fool you into thinking you need to snack when you really don’t.
Integrating these healthy eating habits can optimize your weight loss efforts, and especially as part of a medical weight loss program. Develop healthy eating habits for a lifetime of health and wellbeing.
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
