13 Simple Weight Loss Tips That Actually Work Authored by Kate Clemens with Dr. John Day As Dr. Day revealed in his book, The Longevity Plan, he has struggled to maintain a healthy weight since high school. Indeed, 84% of all Americans report that they have tried to lose weight. Below are our 13 simple weight loss tips that actually work for us and our patients. 1. Diets Don't Work, Lifestyles Do You go on a diet and then you go off the diet--Diets were never meant to be long-term solutions. The goal is to find a way of eating that you can maintain for the rest of your life. So the next time you commit to "eating healthy," ask yourself can I eat like this for the rest of my life? If the answer is "no," then you're doomed to fail. You need a lifestyle or way of eating that you can easily maintain until you turn 100. 2. Faithfully Follow Dr. Day's 3 Rules to Eating As there is so much confusion as to what is healthy eating, Dr. Day's approach is to give his patients 3 simple rules to follow. And if you can just follow these 3 easy rules to eating, then you are 90% of the way there to healthy eating. First, minimize or avoid any added sugars. We do not need these! Real whole fruits are naturally occurring sugars, these do not count. Second, minimize or avoid processed foods. If it comes from a box, can, package, fast food window, etc. it is processed. You do not need these "foods." The more natural you eat the better. Third, eat as many non-starchy vegetables as you can. The more variety in the color of your vegetables the better. 3. Find What Works for You There is no one perfect diet for everyone. Just because "keto" worked for your friend doesn't mean it will work for you. For example, everyone says exercising first thing in the morning is best as it will help you to eat healthy all day long. Dr. Day found that exercising in the morning just made him hungry all day long. So for Dr. Day, he can control his eating by exercising late in the afternoon or after dinner. You are so wonderfully individual. While there are certainly a lot of health "guidelines" out there, these guidelines may or may not help you. Have fun, experiment, and be true to yourself. Remember the ONLY person you should ever compare yourself to is the person you were yesterday. 4. Crash Diets Crash Your Metabolism Have you ever wondered what happens to the “biggest losers” on reality TV shows? When the cameras stop rolling, do their incredible transformations stick? Not usually. Researchers have found, in fact, that these contestants’ crash diets send their metabolism into a tailspin, making long-term weight maintenance nearly impossible. In most cases, the weight comes right back and, even six years later, their metabolism is slower than it was before they started filming. This is what scientists call “metabolic adaptation” and is something you definitely want to avoid. No matter where you are in all facets of your life, getting to where you want to be is not supposed to happen overnight. After all, you probably put the weight on at a pace of 1 to 2 pounds a year. Do not be afraid of achieving your goals slowly and mindfully, just be sure you are moving forward! We are aiming for progress, not perfection. 5. Have a Daily Plan We do not plan to fail, we fail to plan. This is a well-known quote for a good reason. Set yourself up for success! Figure out 5-minute ‘planning window’ either each Sunday or the night before to sketch out what your food week or food day will look like. For example, as Dr. Day is surrounded by unlimited free treats at every nurse station or the doctor's dining lounge in the hospital, he has to plan out a daily "healthy treat." Without a prepared "healthy treat" in his laptop bag, he'll feel deprived and devour the unhealthy ones at his hospital. Prioritize self-care as much as you prioritize work. Believe me, it will make you that much more efficient! 6.
