We believe that losing weight and eating healthy delicious food should be easy and it can be when you have the right tips, tricks, and tools for success.
That’s what this blog is all about.
Wether you are trying to lose weight, eat better, or cook more at home, please know we’re here for you cheering you on!
If you’re struggling with your weight, it probably feels overwhelming, especially if you have a significant amount to lose.
There’s good news!
The latest research says that losing just 5 percent of your body weight is all it takes to see major health benefits including improved insulin sensitivity, lowering the risk for diabetes and cardiovascular disease in obese people.
So the truth is that if you weigh 200 pounds, losing just 10 pounds – not 50 or more – and keeping it off can provide important health benefits.
We are on a mission to help as many people as we can achieve this important 5% weight loss milestone. That’s why we’ve assembled this list of weight loss tips from successful Weight Watchers who have lost weight and kept it off.
Choosing to be healthy and lose weight takes committing to the actions that will create the results you desire.
You must stop wishing and start doing. You must make yourself and your health a priority.
The key is to find strategies that are livable.
The habits and behaviors you develop in the process are more than worth the effort of your health, regardless of how you think you look in the mirror.
As David Kirchoff, the former President and CEO of Weight Watchers, who has openly shared his own weight struggles, so wisely puts it, “On some basic level, each of us has a choice: (1) Seek to be healthier, with the nice side benefit of melting a size or two; or (2) let health fall by the wayside. For me, my long journey has paid me back more times than I could ever hope to count. My only wish is for you to experience all the same and more.”
We strongly agree!
One of the things that we love best about (WW (Weight Watchers) is that it provides a proven framework for losing weight. But ultimately, because we are all unique, we each lose weight out own way. Talk to a group of successful Weight Watchers and you’ll quickly discover that they have each tailored the plan to suit their like, dislikes and lifestyle.
I lost weight my way. You’ll lose weight your way. But the chances are great that your journey will share some things in common with other successful folks. They are what I have dubbed, the “7 Secrets of Successful Weight Watchers.”
7 Secrets of Successful Weight Watchers
#1 Make It Conscious
All change begins with awareness. Keep a food diary, at least in the beginning. People who keep food journals lose three times more than those who don’t. This can be on a piece of paper, in a diary, in your computer, with an app on your phone, or by taking pictures with your phone.
You also need a way to build in accountability. Regularly weigh or measure yourself. Equip yourself with tools and resources to support your efforts.
#2 – Control Your Environment
Your environment has a lot more impact on what and how you eat than you realize. It is easier to change your environment than your mind or behaviors.
So, one key is to set your environment up to support your weight loss success by making healthy foods convenient.
I used to eat cheesy crackers until the sides of my mouth hurt from all the salt. I’ve learned that you can’t eat what you don’t have.
Leave the temptations at the grocery store so you don’t have to test your willpower every day.
Keep your kitchen stocked with the good stuff: fruits, vegetables, lean proteins and low-fat dairy.
“Start where you are. Use what you have. Do what you can.” ~ Arthur Ashe
#3 – Establish Healthy Habits
Replace negative behaviors with new healthy habits and routines that you don’t have to think about. Expect that each habit will take 2 to 3 months before you begin to do it automatically.
Begin with something easy to build your weight loss muscles.
Doing a little bit every day, is better than doing a lot occasionally because a little bit every day is enough to grow into a lifelong habit.
Two habits that have really helped me are (1) only eating when seated, and (2) portioning out all food and eating it from a dish.
“A journey of a thousand miles begins with a single step.” ~ Lao Tzu
#4 – Don’t Live In Deprivation
If you deny something for too long, you end up craving it more and more. Your mind, body and the environment will gang up on you and sabotage your best efforts. So figure out strategies for giving yourself what you crave in reasonable amounts.
Starvation is not a weight loss strategy. If you run around hungry all the time, you will eventually gorge yourself.
Find foods that keep you feeling full that are also great calorie bargains.
When it doubt, bulk it up with low calorie fruits and vegetables and lean proteins. It’s much easier to avoid temptation when you are not hungry.
#5 – Add Movement To Your Days
This doesn’t have to mean formal exercise. But it does need to be a priority.
Find ways to move more in your everyday life…
Park at the far end of the lot. Take the stairs instead of the elevator. Get up and move around during the commercials of your favorite television show. Make it fun. Find ways to turn exercise into play. Take a bike ride with your kids or play tag with them. Try a dance class.
My primary forms of exercise are gentle yoga and walking.
I’m also a big believer in the benefits of mind/body exercises such as yoga and tai chi.
Here’s a great 30 minute yoga practice to increase energy.
#6 – Find Support
Weight loss is so much easier when you have a weight loss partner, particularly if you live with him or her.
If that’s not possible, join a formal program with support, or find an online group.
I receive an assortment of newsletters and emails that are always providing me with information about weight loss and healthy eating to keep me focused on the topic.
Click here to Sign up to get my emails with all my best easy healthy recipes, tips ‘n tricks, inspiration and more to help you lose weight your way!
“When you reach the end of your rope, tie a knot in it and hang on.” ~ Franklin D. Roosevelt
#7 – Give Yourself A Break
Remember that the key to success is progress, not perfection.
Chances are that you will fall off the wagon at some point. Maybe you’ll fall off repeatedly – just like I did.
When you do, you’ll have a choice: either stay down or get back up. You know where staying down will leave you. Don’t beat yourself up when you do fall down – it happens to all of us. A lot!
It doesn’t mean you are weak or lacking character. It means you’re human. It simply reflects the fact that being healthy is challenging and takes effort.
Be proud of your effort!!
“What you get by achieving your goals is not as important as what you become by achieving your goals.” ~ Zig Ziglar
P.S. If you are looking for a livable way to get on track with your healthy eating and weight loss goals…..
My 28-Day Smart Start Weight Loss eCourse and eBook may be just what you are looking for.
Over four weeks, you'll begin establishing habits and routines that you can stick with forever.You'll lay the groundwork to create a health promoting empowering lifestyle that supports you in being the best version of you without guilt, shame or deprivation.
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"Martha - My biggest a-ha moment was when I joined your 28-Day Smart Start Weight Loss Challenge. It helped me look at life and weight loss realistically! " ~ Cathy
"I know you are very busy, but I just wanted to tell you how much I appreciate your encouraging emails. I am really inspired again to eat healthy and lose some weight. I love your 28-day course and all your recipes, tips and hints. My husband loves everything we have tried so far. A big thank you!! " ~ Sandy M.
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