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By Lisa Shaker-Knopp (
This time of year, everyone starts to think of ways to get healthy and lose the weight they have gained through the holiday season. There are so many diets on the market and so many rules and opinions. It can be so overwhelming. We start off so strong in January, and by mid February we have lost our steam. In all of my years of dieting I have adopted some simple rules for weight loss success. Here they are: 

Write down every morsel of food you put in your mouth.

There are some really easy to use phone applications as well as computer based ones. Then there are the old fashioned note books. Either way, owning what you put in your mouth will help you in many ways. It is a proven fact, if you write it down, you will be more successful. 

Portions do matter. 

We hear this all the time. But considering the stomach is actually no bigger than two fists put together so it makes sense that we don’t need as much as we think, or that our emotions dictate. Be mindful, and chew slowly. 

Only eat when you are eating. 

This is a tough one for me as well, in this fast pace life we live in. 
I am always tempted to multi task while eating. I will email, text, stand up, drive, watch TV etc… these are all bad habits that lead to overeating and weight gain. We need to slow down and savor our foods. 

Don’t avoid the scales, mirrors, or pictures. 

I know it is hard to face the truth, but the scales, mirrors and pictures don’t lie. I am not always focused about the number on the scale by itself, but a weight range is a good idea. For instance, if you like the size you are wearing, you have about a 10-pound range (as a woman) before you have to go to the next size. Make a rule that you won’t go over that trigger number, that way you are not ruled by just one weight.  And look at yourself in the mirror and in pictures. They will give you a guideline. Be careful not to be overly critical, however. We are not perfect, and it’s okay. Be reasonable. 


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