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12 Tips To Help You Finally Lose Your Excess Weight

lose excess weight

Permanent Weight Loss: Dr. Barbara L Katz

If you’re like me, you’ve lost and regained weight for 30 years or more, and your New Year’s resolutions always start with “I’m going to lose “x” pounds this year.” 

No matter your age, 2024 can be the year you permanently lose those excess pounds. I don’t know about you, but I’m tired of dieting, thinking about what I should and shouldn’t eat, and spending my time and money on diets and weight loss. 

12 Tips To Follow To Lose Your Excess Weight:

Here are some tips to help you finally lose your excess weight. If you’re fed up with trying and not succeeding. Or temporarily succeeding – but then regaining. I also recommend coaching to help overcome the obstacles keeping you from permanent weight loss.

1. List your reasons for wanting to lose weight. Look at those reasons daily.

“Fats increase satiety and help to satisfy you with less food.”

2. Plan what you’re going to eat when possible. When you make and follow an eating plan that works with your life, you’re less likely to eat when you’re not hungry.

3. Decrease the amount of processed foods you eat while adding more whole foods to your diet.

4. Limit foods that contain sugar and flour. Sugar and flour increase insulin levels and may increase cravings. When insulin levels are low, our bodies are more likely to use some of our excess fat for fuel.

5. Don’t avoid healthy fats. Fats increase satiety and help to satisfy you with less food.

6. Notice when you’re eating for reasons other than hunger. Are you eating out of boredom or habit or to avoid unpleasant emotions? You must tackle your habit and emotional eating to lose weight permanently.

7. Become comfortable feeling negative emotions without eating. Journaling, allowing those emotions to flow through your body, or working with a coach or therapist are some ways you can handle emotions without eating.

Easy Tips To Follow:

8. Stay active and find ways to move your body frequently.

“Drop out of the clean plate club.”

9. Drink enough water to stay well hydrated. While everyone is different, 48 to 64 ounces of water (or more) daily is recommended.

10. Get enough sleep. When you’re tired, it’s more challenging to make good choices. Many women eat when they want to stay awake. Allow yourself to nap or sleep when you’re tired, and don’t stay up late reading or watching TV or Netflix.

11. Drop out of the clean plate club. Become comfortable leaving food on your plate or in your bowl if you’ve eaten enough to be satisfied.

12. If you’re not hungry, don’t eat unless it will be a long time until you can eat again. Learning to eat when you’re hungry and not eating because of the time of day or because “everyone else is eating” will help you determine how much food your body needs.

Additional resources can be found in Barbara’s bio below.

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Barbara Katz

About the Author:

Dr. Barbara L Katz is a physician, an Advanced Certified Weight Loss Coach and a Life Coach for women over 50. She is CEO of Dr Barbara L Katz, Coaching and specializes in helping women over 50 to lose their excess weight for the last time without dieting or excessive exercise. She, herself, lost over 40 pounds in her 60s with the help of coaching. In her free time, she participates in dog obedience, agility, and therapy dog visits to the local children’s hospital with her 2 pugs.

As a coach, she helps women visualize themselves as their future selves, comfortable and controlled around all foods. You can sign up for her weekly posts on her website, https://drbarbaralkatzcoaching.com. Every week in your inbox, you will receive information about how to lose weight successfully and permanently without dieting.