Three Steps for Success on the Scale in 2011

(Princeton, NJ 1/21/11) It's the season to prepare for diet resolutions. Most dieters know that traditional diets focus on what to subtract from your diet, instead of focusing on what to add, which may be why most diets fail. Dr. Ned M. Weiss from the HMR® program at the Princeton Weight Management Center says, "The good news is that research shows there are three simple strategies to add to your lifestyle which will help you lose weight and keep it off without feeling deprived." He continues, "Forget the 'magic pill'. These healthy lifestyle changes have only positive side effects. You'll not only look and feel great, but you'll significantly reduce your risk for chronic diseases like diabetes, heart disease and cancer, just to name a few."

1) Do some physical activity (PA) every day. Try walking at least 10 minutes out, and then 10 minutes back twice a day. Dr. Weiss says "This small change can have you losing 25 pounds in one year. Commit to walking for one week and you'll be on your way to making PA a habit. And there's nothing that impacts your overall health more than PA."

2) Eat lots of fruits and vegetables. Set a goal to eat at least five full-cup servings every day. Dr. Weiss explains that fruits and vegetables are naturally low-calorie, healthy, and filling. Eating at least five servings a day will keep you feeling full which can crowd out tempting higher calorie foods. "The best way to do this is to plan your day", adds Dr. Weiss. "Have a serving of fruit with breakfast, another for a snack, another serving of vegetables or fruit with lunch, and then two or more servings at dinner. Planning what and when you're going to eat is a key strategy we teach dieters in our program, and it works incredibly well."

3) Use low-calorie ready-to-eat meals and shakes as meal replacements. Meal replacements are pre-packaged portion controlled foods. When combined with fruits and vegetables they create low-calorie, healthy, and filling meals. Dr. Weiss explains, "Over 70 published studies and references show that people who use meal replacements lose and keep off an average of three times more weight. " He suggests to start by replacing two of your higher calorie meals with low-calorie meal replacements and fruits and vegetables. Do this three times a week and the calories you save could have you losing a pound a week. The more days you do this, the more weight you'll lose.

These are the strategies also used by dieters in the HMR Program for Weight Management, a state-of-the-art weight loss program which provides both in-clinic and at-home diet options. To learn more about the program, call Princeton Weight Management at (609) 924-4770.