General Rules of Weight Loss


  • Easy to say hard to do.
  • Eat less calories than you burn or burn more calories than you eat.
  • Have realistic goals, larger framed people weigh more.
  • Make gradual changes but do it inexonerably, like a ratchet - only forward never backward.  Lifestyle changes that are permanent are more effective than non-sustainable diets. 
  • If you have a bad day, it isn't over.  Do better tomorrow. 
  • Have one meal a week where you eat what you have been craving, without regard to weight loss.
  • Hunger is your body telling you to eat or you will lose weight.  It is your friend, and it passes. Have a cup of tea - no cookies!
  • All diets that work limit calories, so first adjust calorie intake and then worry about content. 
  • Cutting 500 calories a day equals 4 pounds of weight loss a month.
  • Begin walking daily, move into other exercises later if you desire.
  • Eat 3 meals a day, especially breakfast.  No snacks unless low calorie.
  • Get rid of the scale.  Weigh in once a month at max.
  • Use a smaller plate.  Only seconds are fruits and vegetables.
  • Drink a glass of water with fiber supplement before each meal.
  • Chew slowly and thoroughly and savor each bite.
  • Avoid soft drinks, high fructose corn syrup and full strength fruit juice.
  • Avoid whole milk products and fried foods.
  • Avoid partially hydrogenated vegetable oils and limit animal fats.  Use olive oil as your main oil.
  • Eat more fruits and vegetables.  Eat less whites - bread, rice, potatoes. 
  • Your protein serving each day needs to be no larger than your palm.  Lean beef, trimmed pork, skinless poultry, fish, tofu, tempeh, legumes, and nuts.
  • Keep tempting foods out of your house.
  • Stress/illness/pregnancy/breastfeeding burn more calories.
  • Remember, life is the journey, not the destination.  It took a long time to gain the extra weight, it will take a while to lose it and, more importantly, a lifestyle change to keep it off.