WEIGHT LOSS10 Tips to Kickstart Your

by John W. White, Jr. MD

1. Get your mind rightPlace a photo of yourself at an ideal weight on your mirror or in a place that you can see it daily. Envision yourself at that weight.Create a mantra to repeat to yourself throughout the day to encourage you. “I am healthy, I am �t, etc.”

2. Get your support system in placeHaving a team of people to support you on your weight loss journey is critical to your success. This can include a spouse or other family member, co-worker, and friends. Explain your goals to them and ask for their help and encouragement.

3. Get your kitchen cleaned outRemove tempting foods that may sabotage your weight loss efforts. Chips, candy, sodas, etc. can serve to quickly derail even the most committed dieter.

4. Get your daily habits established Setting a routine for sleep, awakening, and eating will help reset your circadian rhythm and improve your chances for weight loss success.

5. Get your sleep rightGetting 7-9 hours of quality sleep is crucial for weight loss. Less sleep equals higher cortisol levels and more cravings.

6. Get your macros on trackKnowing the proper ratios of protein, fat, and carbohydrates that your body needs is key to capitalizing on your ability to lose weight.

7. Get your beverages on parEliminate all sugar-sweetened beverages and even sugar-free beverages from your thirst-quenching options. Instead, try �avored water or sparkling water. Even black coffee or unsweetened tea are okay options while dieting. Limit all alcohol intake during your weight loss program.

8. Get moving!Walking daily is not only good for your body, it is good for your stress level. Lifting light weights and stretching are also perfect options to help build muscle. Muscle burns calories!

9. Get your gut tuned upHaving a proper balance of "good guys" to “bad guys” in your gut is an important but often overlooked pieceof the weight loss puzzle. High quality probiotics not only strengthen your immune system but also help with yourmood and food cravings.

10. Get your hormones optimizedA quick lab test can reveal if there is room for improvement in your hormone levels. This includes thyroid hormones, male/female hormones, and cortisol. Less than optimal hormone levels can sabotage even the mostdedicated dieter.

10 TIPS TO KICKSTART YOUR WEIGHT LOSS