Weight Loss Begins Here

weightloss.pngThere are several areas to work on with weight loss in mind, such as drinking more water, eating lower fat foods, controlling portions, and exercising. Lifestyle changes are an effective way to lose pounds and inches while using obtainable, sustainable strategies. Making small changes in your daily routine will help change the body over time.

Reducing the amount of food we eat and increase our daily exercise is how we lose weight. A basic rule with weight loss is to try to reduce your intake by 250 – 500 calories daily from your normal eating. It’s difficult to reduce this amount if you don’t know how many calories you are taking in each day. Try tracking your intake for a few days or weeks to get a general idea.

Reducing calorie intake by 250 and adding in quality exercise sessions daily (4-5 days per week/30-60min.) can get you to that calorie deficit you need. Of course choosing the right foods and programs helps too. However, everyone responds to weight loss differently, so try to avoid comparing yourself to others.

Extreme Loss:  Losing 15-20 pounds of weight in a short period of time is excessive, usually requiring starvation methods. When losing extreme weight sometimes those pounds come from our muscle mass (up to 30%) and can put our heart at risk.

Start Here: Weight loss goals should aim for 1-2 pounds per week.

Set Goals

  1. Set Measurable Goals Weekly
    Example: Drinking more water, this is very broad, drink 2 bottles of water before and after lunch is measurable.
  2. Choose a Food Goal and Exercise Goal weekly.

Drink More Water

Many times our level of hunger has to do with actual thirst. Try drinking a glass of water before each meal and throughout the day. Aim for ½ of your body weight of water in ounces. If you weigh 150 pounds then you should aim for a minimum of 75oz. of water.

Reduce High Fat Foods 

  • Choose low-fat meats
  • Try baked or grilled lean proteins from lean beef, pork, poultry and fish are lower fat choices.

  Add in Low Calorie Fruits and Vegetables 

Produce can replace highly processed and
high fat foods. Fruits and veggies act two fold in the weight loss journey. These are low fat foods, with fiber that helps bind to fat and remove it from the body but also helps us feel fuller longer.

  • Pick canned, frozen, and fresh for healthy choices.
  • Avoid butter and/or sauce added to frozen options.
  • Choose fruits in natural juices

Portion Control

Are your portion sizes too large?  Evaluate how much is on your plate and trim back some. Use smaller 10” plates and smaller coffee cups for controlled servings.  Use your hand as a measuring tool, the palm is ~3-4oz of protein and a women’s fist is ~a cup for produce and starches.  When eating out remember this one tip  “Choose less when you can’t choose healthy.”


Not only helps target weight loss but also boosts brain chemicals, regulates fat, improves your mood and energy levels. Exercising five times a week is recommended for effective weight loss.

30 minutes of vigorous exercise can burn ~250 calories.  Aim for 30-60 minutes daily. 

Campus Tips: 

  • Purchase bottled water from any dining location and use it as a measuring tool, challenge yourself to 4 bottles daily (64oz).
  • Grab n Go fruit cups and fresh fruits with vegetables of the daily on Carvery Lines can keep you on track
  • Try some personal training at the Rec Center, Fit Well office if you are new to exercise. Join a fitness app on your smart phone, and up weekly goals and challenges.

Websites to Check Out:

Setting Measurable Goals

Ways to Increase Produce

Exercise for Weight Loss

Portion Control

Hospitality Dietitian Mindy Diller, MS, RDN, LD   mindy.diller@ttu.edu 



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