New Year, New Habits: 5 Expert Tips for Successful Weight Loss

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Every January, many of us set our sights on dropping those extra pounds. But the real victory is losing weight and keeping it off. If your provider has recommended weight loss for better health or to qualify for bariatric surgery, consider trying these five nutrition tips.

Make food less visible in your home.
  • Store all food out of sight. Try to keep food off of the counters.
  • Put your trigger foods in hard to reach places.
  • When serving meals, keep pots or serving platters on the stove—not on the table.
Plus size woman on phone outside with yoga mat.
Change your food shopping habits.
  • Avoid grocery shopping on an empty stomach.
  • Make a shopping list and stick to it.
  • Shop the supermarket “walls.” Avoid temptation by avoiding the aisles. Most whole foods are found along the perimeter of the store.
  • Buy only the items that are necessary for you and your family.
  • Avoid buying food items for other people that you may eat.
  • If another family member is bringing trigger foods into your home, it is helpful to discuss how this affects you.
Slow down.
  • When eating a meal, start with protein first and then vegetables.
  • Stop eating after 30 minutes. Do not try to “finish” a meal.
  • Take small bites and chew food to a liquid texture before swallowing.
  • Savor each bite. Pay attention to flavors, textures and consistency.
Portions are important.
  • Carefully measure your food before eating. 
  • Put all extra food away before eating.
  • Use small dishes, utensils and glasses. This will make your portions look bigger.
  • Practice leaving something on your plate.
Make eating an isolated activity.
  • Choose a spot at home just for eating. The best bets are the dining room or kitchen table.
  • Make a rule to sit whenever you put something in your mouth.
  • Focus on only eatingno TV, no phone.

At Overlake, we understand the challenges you face, and we are here to support you on your weight-loss journey. Overlake's Bariatric Surgery Program offers an array of treatment options tailored to your individual needs, empowering you to achieve your weight-loss goals and regain control of your health.

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