A familiar refrain at this time of year, a great time to undertake what it takes to make the changes required to achieve a healthy weight. My gym was packed today, a sure sign it is January.

Early-in-the-year resolutions are backed by lots of enthusiasm but the question is where will you be in a couple of weeks when the enthusiasm wanes?

What are your motivations? 

As a physician, I know it should be about your health, since so many of the conditions we treat are diseases of excess weight. Think diabetes, high blood pressure, high cholesterol and triglycerides, fatty liver, sleep apnea and many more, all of which are improved with weight loss.

What about beauty? We look better when we weigh less, when we can wear better looking clothes. When we weigh less, we feel more beautiful inside, we have more self-confidence and self-esteem.

What about respect from others? We are recognizing more and more that weight bias is common in our society amongst friends, co-workers and even health care professionals. It is known that thinner people make more money, get more promotions, and get into better programs than people with weight.

Check out Reasons I Want to Lose Weight and be honest with yourself.

But wait, are you really ready to change?

If you weigh 200 pounds, you are acting and eating like a 200 pound person.

To weigh 160, you must act and eat like a 160 pound person, which means a modification of your lifestyle and which means consuming less calories and exercising most days.

On a scale of 1 to 10, where is your motivation with regards to change? Experts say you need to be at least a 6 or 7. It helps if your confidence level is also at least a 6 or 7.

Have you decided how your diet will change? Are you able to stick with it? Research shows that all diets work equally well after 6 months, it is all about whether you are able to continue on your lower-calorie program. Find a diet that make sense and tastes good and that you will be able to maintain for the long haul.

Find a program

Most people need support when they make a big change in their lives. Lots of commercial programs are out there that offer a plan and encouragement. Weight Watchers works 100% of the time as long you stay with it, it will take a while to lose those 40 pounds, but you will lose it.

MNP offers structured programs for weight loss, especially for those with more weight to lose. Our programs are led by licensed, experienced providers.

I am Dr. Isaacson and I provide close medical supervision and keep an eye on your health every week while you are on the First Step program. As a board-certified internist, I work alongside your primary care physician as we are able to reduce and modify medications as appropriate.

Our licensed counsellors will meet with you weekly, supporting you and helping you deal with your thoughts and emotions as you change your life.

Our registered dietitian and certified fitness instructor helps you with a diet that fits you. You learn how to make wise choices at the grocery store and the restaurant and how to keep moving, based on your capabilities.

Resolved, I am confident and motivated to make the changes required to be thinner and I know MNP can help

1.    Remember that all diets work by substituting low calorie foods for high calorie foods.
2.    Continue to consume meal replacements, at least 3 per day in Better Weighs and at least 2 per day in Maintenance.In Better Weighs, consume an additional 450 calorie meal per day.   In Maintenance,  consume the calories required to maintain your healthy weight, under the guidance of our dietitian.
3.    Read labels so you know what you are consuming. Read labels so you know what one portion is.
4.    Go to the Dollar store and get several sets of measuring cups; put a separate serving-size measuring cup into each container, ie cereal boxes, rice, pasta, beans, etc.  This way, it will be convenient for you to measure out one serving.
5.    Many people find it helpful to purchase a food scale to weigh and measure their food, until they get a sense of what a portion size looks like.
6.    Drink lots of water, at least 64 ounces per day.
7.    Maintain a food log…….even if you do not record calories.  Research shows that people eat less and lose weight just by estimating portions and recording what they eat.
8.    Make sure you are getting up to 5 servings of vegetables and fruit every day. Volume is a signal to stop eating, so consuming low calorie foods that are high in water and fiber content help you eat less overall.
9.    Engage in high levels of physical activity……. strive for 6-9 hours of exercise per week / 10,000 steps per day.
10.    Weigh yourself regularly
11.    Consume a balanced diet and strive toward a plant-based diet with protein. Limit carbs and fats. Consume whole grains and non-fat dairy. Do not get all your calories from one food group.
12.    Eat breakfast
13.    Try to maintain a positive attitude while you are learning and putting into practice new skills around food.  Learning anything new feels like a lot of hard work at the start, but with practice things always get easier.  Try to stay mindful rather than reverting back to the old ways that you used and abused food.
14.    You have worked hard to lose the weight, you have made your weight loss program a priority in your life, and you have been successful.
It is important to remember that you, and the way you relate to food, needs to remain a priority in your daily life.
15.    Attend a support group. Research shows that having support is a significant component for maintaining weight loss. MNP offers ongoing support groups.