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10 Keys to Losing Weight

Losing weight can often feel like a daunting task. It seems like there’s a million get-thin-quick schemes out there, but so often they just lead to empty promises and weight problems that never go away. Put crash diets and dubious “detox” programs behind you for good, and finally meet your weight loss goals with a personalized program designed especially for you.

For those who are looking for a safe, healthy, and proven weight loss program, one group has just what the doctor ordered… a physician-supervised weight loss program with an impressive track record.  The Center for Medical Weight Loss (CMWL) is the largest network of weight loss physicians in the U.S.  Under the leadership of founder Dr. Michael Kaplan, they’ve designed the fastest and most effective weight loss tips on the market.

The results speak for themselves—as Dr. Kaplan reports, “studies show that when treated by a CMWL physician, the average person lost 11.1% of their body weight in the first 12 weeks.” Even more impressive, virtually 100% of CMWL patients kept the weight off one year after entering the program.

10 keys to losing weight- straight from the experts

  1. Plan your meals: Waiting to be hungry before you decide what to eat is a recipe for impulse eating and binging. Instead, plan out ALL of your meals (and snacks) beforehand. This will let you precisely calculate how many calories you take in each day, and help you meat your weight loss goals. Remember that a pound of fat is equivalent to 3,500 calories, and that to lose 1-2 pounds a week, you’ll need to consume about 500 less calories per day than you do on your regular diet.
  2. Be a smart snacker: Unhealthy snacking is the easiest way to undo all the good diet and exercise work you do through the rest of the day. Don’t let hunger pangs drive you to the vending machine. Instead, be prepared with healthy snakes, like fruit or other low-calorie alternatives.
  3. Keep a food journal and weight chart: Tracking the progress of your weight loss will keep you motivated, and also give you a resource to turn to if you hit any bumps in the road. For instance, if you fail to lose weight in a given week, the record of your meals may reveal the culprit.
  4. Find low-calorie alternatives to favorite foods: Have a craving for certain foods? Don’t repress it completely, but find a moderate, lower-fat option. Bake French fries instead of frying them, or eat cereal with skim milk over whole milk.
  5. Smaller portions: Most people are habituated to eating all of the food in front of them, no matter the portion size. But the amount of food you actually need to satisfy your hunger is surprisingly small. Prepare smaller meal portions for yourself—you won’t miss the extra food you always thought you needed.
  6. Eat slower: Possibly the #1 reason for overeating is that people eat at a faster rate than the stomach can send signals to the brain to say that it’s full. By the time the brain gets the message, you’ve already overstuffed yourself. The solution? Eat slower, and let the stomach’s signals catch up. Still hungry when you finish? Wait at least 15 minutes before eating again—chances are that by the time, your hunger will have disappeared.
  7. Drink water: Often when people are dieting they put all their focus on the foods they eat, but ignore the fluids they’re drinking. Beverages like coffee and tea (especially taken with sugar), juices, soda, energy and sports drinks, and alcohol can all add hundreds of calories to your diet each day. Drinking water as a substitute will not only cut out three or more pounds a month from your calorie intake, it will speed your metabolism and cut down on your feelings of hunger.
  8. Minimize starches: To lose weight fast while still be healthy, cut down on starches—even whole grains. Also avoid sugars and fat from meat and dairy foods. Better alternatives include fruits, veggies, egg whites, soy products, fish, poultry, and lean meats.
  9. Exercise: If you want to lose weight fast, exercising is key. Physical activity burns calories and fat, and also speeds up your body’s metabolism, so that you burn calories quicker even when you’re not exercising. Even a 10-minute walk around the block or taking the stairs at work instead of the elevator can help. But starting even a simple program of cardio and strength training can produce enormous weight loss benefits, and make you healthier to boot.
  10. Be a smart grocery shopper: Stay away from temptation at the grocery store. Avoid aisles with fatty or unhealthy foods that you know you’ll be tempted to buy on impulse.

If you’re frustrated with fad diets and other weight loss plans that never deliver long-term success, don’t give up. The doctors at CMWL have turned some of the toughest cases into long-lasting success stories, with impressive results—nearly 100% of people (95.3%, to be exact) in the program maintained weight loss and still weighed less after one year, according to a study published in the American Journal of Medicine.

There are over 450 centers across the US. Just enter your zip code into the “Find A Center” box above to find the center closest to you. Special introductory offers are available at most centers for first-time participants.