Tag: Weight Loss Plan

One Day Sale!

SAVE BIG on ALL Diet Center Products and Programs!

Start now, or start after the first of the year, but don’t miss these lowest prices of the year!

Diet Center MidSouth is having a ONE DAY SALE on Monday, November 26, 2018!
Start your New Year’s Resolution early for only $25 per week!

Can’t make the sale date? Mastercard, Visa, Discover or American Express accepted by phone on the day of the sale.

Current clients:  Make sure to come in today to save on products and receive a coupon book to help you save all during December!

Your Guide to Meal Timing, Frequency and Ratios

Ready for fast and easy results that will motivate you to stay with it until goal? Healthy eating begins with balance. You want to balance your food intake, increase variety and also be conscious of when and how much you are eating to get amazing results on the scale. Balancing the food on your plate, eating all of the food on your Diet Center plan daily and eating your meals at great times will lead to optimal weight-loss results.

What you eat is important, however, how much and why you eat is essential to your weight-loss success. At Diet Center we want you to have both rapid weight loss and lasting results. Proper portions, meal timing, ratios, not skipping meals and eating frequently heals your metabolism and prepares your body to burn stored fat for fuel and achieve lasting weight-loss results. Here are some helpful guidelines for Meal Timing and Frequency on your Diet Center Program.

Eat 30-45 Minutes After Waking

After a long night’s sleep, your body will require nourishment for energy. Diet Center recommends eating breakfast within 30-45 minutes of waking to provide your body with energy and help to prevent overeating later in the day. Before eating breakfast drink 8 to 16 ounces of water to prepare your bodily systems for the day. We recommend our 24 Hour Thermogenics Water Enhancer to boost metabolism and provide great appetite suppression. Eat a hearty breakfast consisting of lean protein, a healthy fat and an unrefined carbohydrate to keep you fuller longer! Diet Center products can also provide a variety of choices for easy-to-prepare breakfasts.

Eat Frequently

To keep your body energized and your metabolism functioning optimally, we recommend you eat every 2-3 hours. When you delay eating or skip meals, your insulin levels spike, which can result in added insulin in your blood stream, cravings and eventually lead to weight gain. When insulin levels are in balance, your body won’t go into starvation mode and blood sugar levels stay balanced.

Eat 2/3 of Your Food Before Bed

To assist with cravings and control overeating, enjoy your breakfast, lunch and snacks within the first 9 hours of your day. Finish eating all of your food for the day within 2 hours of going to bed. We also recommend eating your starch and fruit servings early in the day to ensure your body will digest them properly throughout your day. Also be sure you are taking your Carb Blockers to assist with reducing cravings, decreasing hunger and increased fat burning.

Eat Everything on Your Plate

Contrary to many weight-loss myths, skipping meals or leaving food on your plate does not equate to healthy and consistent weight loss. You must eat to lose! Eat all the food allotted on your plan to experience fast and healthy weight-loss results. These foods are specifically designed to boost your metabolism and create thermogenesis—or the creation of heat—in the body. This process allows your body to burn fat for fuel and shed excess weight in a fast and healthy manner. Count nutrients and not calories. Nourish yourself and nourish your health.

Eat Proper Ratios

Obtaining the optimal ratio of food groups at every meal is essential for weight-loss success because you are allowing your body to balance blood sugar and weight-related hormones. Proper ratios will also spark thermogenesis in the body. Use a food scale when preparing meals in the home to “check” yourself. Under eating can cause your metabolism and fat burning factors to slow—so make sure you are getting enough!

Eat frequently, eat balanced portions and eat everything on your plate! These simple rules are essential to helping ensure you lose your weight and lose it all! Your Diet Center Counselor will be glad to help with meal planning and an eating schedule to maximize your personal metabolism and lifestyle needs. Let’s do it together!

Beat Liquid Calories: Revamp Your Coffee Order to Stay on Track

Did you know a Venti white chocolate mocha from Starbucks has 580 calories and 22 grams of fat? Or that a tall espresso only has 10 calories? Your daily coffee habit can have a major impact on your overall calorie intake. But you don’t have to give up your daily pick-me-up in order to keep your weight loss goals on track. Below are some easy tips to put a healthier spin on your morning coffee.

Lower the Volume

The easiest way to drink less calories is to cut the volume. Brew your coffee stronger at home so one cup with a little plan approved dairy, rice or almond milk does the same job as three cups flavored with high-sugar creamer substitutes. Stick to the smallest option at cafés instead of the giant one that won’t fit in your car’s cup holder. Espresso has higher caffeine by volume than drip coffee so if you enjoy the flavor consider switching from multiple cups of drip to a single macchiato or Americano to kick off the day.  Starbucks is definitely on program and a tall Skinny Latte in Mocha, Caramel, Cinnamon or Vanilla can be a great exchange for your dairy.

Up the Quality

When coffee is bitter or watery many people are tempted to add sugar and high fat dairy or creamer products to improve the flavor. Just like a fresh piece of fish only needs a few herbs and lemons to be incredibly flavorful, high-quality coffee only needs a splash or dash of add-ins to make your morning brighter. Skip the pre-ground grocery store brands that are often stale by the time they hit the shelves. Instead buy fresh-roasted whole beans, store them properly and grind them right before brewing to release the best flavor.

Skip the Specials

Between seasonal promotions and rows of treats, impulse buys in a coffee shop can quickly derail your nutrition plan for the day. Before meeting a friend or stepping out with a co-worker think about what your healthiest option is for the café or eat a healthy snack or Gold Protein before you go. While a Pumpkin Spice Latte may sound incredible on cooler weather day, it is packed with sugar and fat! Opt for a flavorful hot-spiced tea instead. Diet Center’s Chocolate Pudding/Shake and Vanilla Pudding Shake mixes make great substitutes for high fat, high-sugar creamers and are packed with protein. Just add them to your coffee.

Consider Alternatives

Consider switching from coffee altogether with tea or hot water with lemon. We also recommend our flavorful Water Enhancer energy drink that combines powerful antioxidants with key vitamins and nutrients to fight fatigue with natural metabolic enhancers.

By learning to enjoy the real taste and flavor of high-quality coffee or finding an alternative to your morning routine, you give yourself freedom from empty calories. All without sacrificing the comfort and motivation you receive from your daily pick-me-up.

What’s In Season for Fall?

Fall is official on September 22nd. We love this season! Eating with the season is a helpful way to get the freshest fruits and vegetables all year round. Fall is celebrated for its healthy harvest of crisp fruits and delicious root vegetables. These foods are perfect for creating warm comfort meals as the weather changes from hot and sticky to cool and breezy.
This fall, visit your local Farmer’s Market to grab the freshest organic fruits and vegetables of the season. Seasonal produce options sometimes tend to be cheaper during their specific time of year, so stock up and get your fill of our favorite slimming fall foods below!
Blueberries
While berries are typically a summer fruit, many varieties are still available through fall. Stock up early in fall and freeze your blueberries so you have delicious locally grown berries all winter long. Use them in oatmeal, smoothies, sauces and more!
Apples
No food quite brings together the fall season like a crisp apple. With so many varieties to choose from, you won’t tire of these tasty superfoods, which are full of antioxidants and healthy flavonoids! Take a seasonal outing to a local orchard where you can pick your own apples right from the trees!
Pears
Pears are another delicious and versatile fall fruit. They are a wonderful source of fiber and are low in calories. You can add pear slices to salads or use in baking for a sweet and juicy treat!
Cranberries
These antioxidant-packed fruits are more than just a staple on the Thanksgiving table. Cranberries can be used in salads, sauces, grain dishes like quinoa or on top of your favorite poultry!
Winter Squash
Selections of winter squash make delicious fall meals. Acorn, butternut and spaghetti squash are enjoyable in soups, sauces and desserts, and can be used in a hearty side dish or as a stand-alone entrée. Use spaghetti squash as a stand-in for pasta or mash butternut squash in place of potatoes!
Pumpkin
This notable Halloween decoration is good for more than carving. Small pumpkins are delicious in baking dishes, casseroles, soups and more. You can take the legwork out of scooping a pumpkin and purchase unsweetened pumpkin puree from the grocery store.
Brussels Sprouts
Brussels sprouts are freshest during the fall season. You can sauté them with olive oil and salt and pepper or roast them in the oven with sliced onions, garlic and balsamic vinegar. Add pistachios or almonds for extra flavor, protein and good fat in your side dish. Brussels sprouts are also a great source of vitamin K, iron and folate!
Parsnips
Similar in texture to a carrot, this tasty root vegetable is rich in fiber and potassium and becomes sweeter as it is exposed to cold weather. Autumn is a great time to try your hand at cooking with parsnips. Add a crunch to your salad or roast with olive oil. Combine with soups and stews for enhanced flavor!
Cauliflower
This winter vegetable has abundant health benefits including compounds that may help to prevent cancer, phytonutrients to help lower cholesterol and vitamin C. Cauliflower is delicious when steamed, but can also be used as a substitute your favorite carb-heavy foods, including mashed potatoes, rice and even pizza crust!
Turnips
These fall-favorite root vegetables are tender and mild. Use them in salads or roast with olive oil, garlic, salt and pepper to bring out the flavor! You can even cook the leaves, which taste similar to mustard leaves and are packed with nutrients! These root vegetables are a great source of vitamin C and vitamins A, K and folate!
Be adventurous this fall by welcoming these delicious autumnal fruits and vegetables into your weekly meal planning during this festive season. For more fall recipes and ideas, follow the Diet Center Midsouth Pinterest and Instagram pages!

More Than Digestion – The Importance of Gut Health

According to compounding research, good health begins in the “gut”, but what exactly does that mean? The term gut health is quickly expanding from a scientific topic to a common buzzword in the health and wellness industries. Most people know that gut health involves digestion and absorption, however, the truth is, gut health means much more.

Often referred to as your body’s “Second Brain,” your gastrointestinal system affects much more than digestion. Healing your gut can have positive affects for weight loss and everything from mood to memory. Read on to learn how a healthy gut will benefit your overall health and wellness.

Defining Gut Health

While scientifically there is no one definition for gut health, scientists agree that the intestinal microbiota—or flora—and the gut barrier determine gut health. A healthy, intact gut barrier maintains a healthy gut, while any issues in microflora can compromise your body’s defense systems. While the lack of a definition for gut health creates an issue for researchers, it also generates the need for people to recognize signs in their own body.

Signs of good gastrointestinal health, according to a 2016 issue of BioMed Central Magazine, include:

  • Effective absorption of food, water and minerals
  • Regular bowel movements and no abdominal pain
  • Normal stool consistency and rare bloating, constipation or diarrhea
  • No bacterial overgrowth
  • Balanced serotonin production
  • No inflammatory bowl disease or other inflammatory disease
  • No acid reflux or other gastric inflammatory disease

Function of Healthy Bacteria

The human gut contains 10 times more bacteria than all the human cells in the entire body, including 400 known bacterial species. These strands of bacteria in your gut promote gastrointestinal function, protect the body from infection, regulate metabolism and comprise more than 75% of our total immune system—and that’s only the extent of what we know about the gut’s role in our health.

Importance of Gut Health

It’s all related. Your body’s systems aren’t mutually exclusive—in fact, they perform together, interrelated in a manner that can either benefit or hurt your health, depending on how they are nourished. Scientists also refer to the “brain in your gut” as the enteric nervous system (ENS). The hundred trillion bacteria found in your gut are involved in your brain at many levels, controlling mood, memory and beyond.

Combat Leaky Gut

Scientists have shown that “leaky gut”—a condition that causes the lining of the gut to become compromised and increases inflammation—can increase your susceptibility for brain disorders such as Alzheimer’s, multiple sclerosis, Parkinson’s and autism.

Behaviors Detrimental to a Healthy Gut

Many behaviors, lifestyle habits and tangible items contribute to unhealthy gut flora. These include:

  • Antibiotics and other medications and NSAIDs
  • Diets high in refined carbohydrates, sugar and processed foods
  • Chronic stress
  • Diets low in fiber
  • Dietary toxins
  • Environmental toxins
  • Pesticides from commercially grown foods

How to Restore a Healthy Gut

The key to restoring or maintaining a healthy gut involves being cognizant of diet and lifestyle behaviors that can improve and possibly heal poor gut health. Here are some helpful tips for experiencing optimal gut health.

  • Remove toxins from your diet
  • Eat plenty of fiber
  • Take a high-guality digestive enzyme such prior to every meal
  • Take a high-quality probiotic.
  • Ensure you are getting enough fiber with a high-quality fiber supplement such as Diet Center Fiber Capsules or Fiber Drinks.
  • Take steps to manage stress such as meditation, yoga, exercising and other relaxation methods
  • Opt for raw, whole, organic, non-GMO foods, when possible
  • Add fermented and cultured foods to your diet, including kombucha, kimchi and other prebiotic foods like garlic and jicama

Gut Health isn’t just a fancy health buzzword, it’s a term you should take seriously and monitor closely. Eat whole foods, avoid processed items and take a quality probiotic supplement to guarantee you are taking every precaution to ensure a healthy gut.

When Less is More: 10 Tips for Portion Control

When it comes to losing weight and living a healthier life, most of us know that what we eat is important. However, sometimes we forget that how much food we eat is just as critical. Identifying a healthy portion can be tricky and takes practice. Portion control doesn’t necessarily mean you’ll be eating tiny serving sizes of everything. Consult your Diet Center plan guidelines for proper portion sizes and follow your meal ratio guidelines to create balanced meal plates.

Here are some helpful tips for practicing healthy portion control in your everyday life.

Measure and Weigh

Since eyeballing portion sizes such as a cup of cereal or 4 to 5 ounces of cooked meat can be tricky, it is important to begin portioning out your meals by weighing and measuring. Use a measuring cup for loose items and liquids and purchase a scale to weigh meats and poultry. You can even portion out items like cereal, rice, snacks, etc. in Ziploc bags to have healthy serving sizes ready to grab and go.

Learn Comparisons

Did you know that the equivalent of 4 ounces of meat is the size of your palm? After you’ve become an expert at measuring your portions, you will learn to associate easy visual techniques to control your servings without using a scale or measuring cup! Double check yourself to make sure you are getting enough to keep you in fat burning mode.

Downsize the Dishware

Many of the plates we use for meals are large and do not promote proper meal ratios. Restock your cabinets with smaller dishware or eat on plates normally reserved for “appetizers. Place your fork down between bites and enjoy chewing your food. Serve salads before dinner in larger bowls and encourage friends and family to get their fill!

Fraction Your Plate

A simple rule for portioning your meal plate is this: divide it in half and fill one-half with vegetables and the other with equal parts lean protein and an unrefined starch.

Drink Water

Drinking eight ounces of water before each meal will help you to not overindulge. Plus, many symptoms of dehydration pose as hunger and drinking more water before and with meals may work to eliminate those false hunger pangs as well. An added benefit, water helps to flush the fat and toxins you are breaking down rapidly on your Diet Center program.

Remove Serving Bowls from the Table

Removing serving plates and bowls from the table will help regulate portion sizes. However portion control isn’t all about eating less—it goes hand in hand with eating healthfully—so don’t move that salad bowl just yet! Allow family or friends to continue filling up on fresh vegetables instead of starches or protein.

Keep a Food Diary

A food diary will keep you accountable to your Diet Center rapid results plan. With everything in writing, you know exactly how much you’ve consumed or how much you plan to consume throughout the day.

Snack Throughout the Day

When you arrive at the dinner table famished, you are much more likely to overeat. Enjoy healthy snacks throughout the day with an emphasis on protein, vegetables and unrefined starches. Diet Center encourages clients to keep a few protein-packed snacks on hand at all times to keep full and satisfied all day long. The Cheddar Bites with Salsa is amazing!

Turn Off Distractions

Turn off the television, computer, tablet and phone during meal time. Sit down and enjoy your meal without distractions. This will promote mindful eating, which allows you to feel more satisfied with every bite.

Simple changes can ensure you and your loved ones are eating healthy portions, even on the go! By practicing healthy meal portions and ratios, you will become aware of how much you are eating each day and promote healthy weight loss and long-term wellness.

 

It’s all about rapid weight loss with lasting results at Diet Center. Commit to these tips to create change you will feel great about.

What’s In Season For Summer

Summer is in full swing, which means delicious, colorful produce is available. With so many options, it’s easy to incorporate fresh, whole foods into your daily health regimen. Check out the recipes below and taste all that summer has to offer on your Diet Center Program.

ONE PAN LEMON HERB SALMON AND ZUCCHINI

Makes 4 Servings | 1 vegetable per serving | 3 protein per serving | 1 fat per serving

Ingredients

  • 4 zucchini, chopped
  • 4 teaspoons olive oil
  • Kosher salt and freshly ground black pepper, to taste

For the salmon

  • 2 tablespoons Stevia brown sugar, packed
  • 2 tablespoons freshly squeezed lemon juice
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • Kosher salt and freshly ground black pepper, to taste
  • 4 (3-ounce) salmon fillets
  • 2 tablespoons chopped fresh parsley leaves

Instructions

  • Preheat oven to 400 degrees F. Lightly spray baking sheet with oil sprayer. In a small bowl, whisk together Stevia brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.
  • Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with Morton® Lite Salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.
  • Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes. Cooking time will vary depending on the size and thickness of the salmon filets.
  • Serve immediately, garnished with parsley, if desired.

 

HEALTHY GARLIC GREEN BEANS RECIPE

Makes 6 servings | 1 vegetable per serving | 1 fat per serving

Ingredients

  • 1-1/2 pounds fresh green beans
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 2 teaspoons Italian seasoning
  • 1/8 teaspoon Morton Lite Salt
  • 1/8 teaspoon pepper

Directions

  • Preheat oven to 450 degrees. In a 15-in. x 10-in. x 1-in. baking pan, toss green beans, oil, garlic and Italian seasoning until beans are well coated. Bake, uncovered for 12-15 minutes or until beans are crisp-tender and lightly browned, stirring occasionally. Sprinkle with Morton Lite Salt and pepper.

 

GRILLED ROSEMARY PLUM TOMATOES

Makes 4 servings | 1 vegetable per serving | 1 fat per serving

Ingredients

  • 1 tablespoon minced shallots
  • 4 teaspoons olive oil
  • 1 teaspoon chopped fresh rosemary
  • 1/2 teaspoon grated lemon rind
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon Morton® Lite Salt
  • 8 plum tomatoes, halved lengthwise
  • Oil sprayer

Directions

  • Prepare grill.
  • Combine first 6 ingredients (through salt) in a small bowl. Add tomatoes; toss to coat. Place tomatoes, cut side up, on grill rack coated with cooking spray. Cook 3 minutes or until thoroughly heated.

 

PEACHES AND CREAM POPSICLES

Makes 6 servings

Ingredients

  • 4 – 5 large peaches, pitted and chopped
  • 1 Vanilla Fat Burning Gold Protein Pudding, prepared

Directions

  • Blend prepared Gold Protein and peaches until peaches are in small chunks.
  • Pour into Popsicle molds and freeze until solid.

 

MINTED WATERMELON SALAD

Makes 8 servings | 1 fruit per serving | 1 fat serving

Ingredients

  • 6 cups cubed seedless watermelon
  • 2 tablespoons minced fresh mint
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 2 teaspoons Stevia®

Directions

  • Place watermelon and mint in a large bowl. In a small bowl, whisk lemon juice, oil and Stevia until dissolved. Drizzle over salad; toss gently to combine.

Helpful Tips for Ordering Out

Helpful Tips for Dining Out

Can you lose weight while having foods you love? When it comes to dining out at restaurants, you may think there’s no possible way you can go out to eat and continue to lose or maintain your weight loss. At Diet Center, we introduce you to all the tools and knowledge needed to make eating out a breeze.

Before you dine out, it’s important to be prepared! Walk into the restaurant knowing that you are going to say “no” to the bread basket, you are committed to avoiding empty calories such as alcohol and you’re going to enjoy the company rather than focusing solely on food. There are plenty of healthy options when dining out that allow you to enjoy what you are eating while maintaining your commitment to your weight-loss and health goals. Here are some additional tips for ordering out.

Tip 1: Prepare Ahead of Time

Most restaurants have their menus online. Take a few minutes to view the menu ahead of time and choose the healthiest option from there. This way, you are already prepared to order and won’t be tempted by other menu options! Before the meal, be sure to take your Diet Center Carb Blockers, which will assist with reducing cravings, decreasing hunger and increased fat burning. A Gold Protein Drink or Fiber Supplement will also aid in creating a feeling of satiety helping to avoid overeating.

Tip 2: Don’t Be Afraid to Ask

You can ask the chef to prepare your food any way you’d like. Don’t be afraid of seeming “picky”—restaurants receive special orders all the time. Don’t feel obligated to explain that you are trying to lose weight, simply tell the waiter that because of dietary concerns, you need your meal prepared a certain way. Ask to have your protein grilled without butter, fat or salt and substitute an extra vegetable or side salad for your starch option!

Tip 3: Order Healthy Options from the Diet Center Food List

You may order any meats, fruits and vegetables from your servings, however, we recommend you save your starch servings for when you eat at home. Starch servings at a restaurant can be double or triple the recommended portion and contain far more calories.

Tip 4: Avoid Temptation

Don’t tempt yourself. Wait until your fellow diners have taken a roll or piece of bread from the basket and politely ask the waiter if he can remove the basket from the table. Order soda water or iced tea with lemon or lime instead of a cocktail. This way, you avoid temptation and stay on track! If wine or cocktail is a must, ask your Diet Center Counselor for suggestions and order your drink after you place your order for your entrée. This keeps you on track!

Tip 5: Be Aware or Large Portion Sizes

Restaurants are notorious for serving larger-than-recommended portion sizes. To avoid overeating, ask your waiter to box half your meal up right away. That way, you won’t feel lethargic after your meal and you’ll also have leftovers for the next day. Another option is to cut all portions in half immediately upon being served by creating a line in your food. This will tell you your “stop” point. Without this line, it is easy to lose focus on how big the beginning portion was.

Tip 6: Eat Slowly and Mindfully

Eat slowly during your meal and be sure to take short breaks where you can put your fork down and pause or take a few sips of water. Give yourself 15 minutes after your meal to feel full. It takes the feeling of satiety time to register within your brain. If you still don’t feel satisfied, enjoy a decaffeinated non-fat latte or fresh fruit.

Ordering out at restaurants is easy when you prepare ahead of time and arm yourself with the knowledge to choose healthy options and the willpower to avoid temptation.

Why is Fiber Important for Weight Loss?

Did you know that fiber fights fat? Daily meal plans high in fiber not only help you lose weight faster, but have an array of health benefits. Dietary fiber is different from other food components such as fats, proteins, and carbs that your body breaks down and absorbs. This is because the human body can’t digest fiber; instead, it passes fairly intact through your stomach, small intestine, colon and then out of your body.

Why is fiber important? It flushes toxins from the body and provides numerous other health benefits as well:

  1. Aids in weight loss. Fiber serves as an appetite suppressant. It also tends to be less calorie-dense, providing fewer calories for the same volume of food. We are breaking down fat rapidly on the Diet Center program. Fiber provides a catalyst to remove what we break down.
  2. Enhances bowel function and health. Fiber decreases constipation and lowers the risk of hemorrhoids, diverticulitis and irritable bowel syndrome.
  3. Normalizes blood sugar levels. Fiber slows the absorption of sugar. This helps improve blood sugar levels and, consequently, helps manage diabetes.
  4. Improves cholesterol levels. Fiber may help to lower LDL or “bad” cholesterol as well as total cholesterol, therefore reducing the risk of heart disease.
  5. Supports the immune system. Fiber supports good bacteria, or intestinal flora, and speeds the elimination of wastes and toxins from the body.

The average American consumes a mere 5 to 10 grams of fiber per day, while the American Dietetic Association recommends between 25 and 35 grams. On the Diet Center program, we ensure that clients are consuming a minimum of 25 grams per day. Fruits, vegetables, whole grains, meal replacement products and fun-flavored fiber drinks all contribute to your daily fiber intake, while on the program.

Eating a diet rich in fiber helps keep your digestive system healthy and can lower your risk for numerous diseases, while at the same time helping you lose weight! Fiber fights fat!

Setting Successful Weight Loss Goals

We are ringing in 2018 with results. You’ve planned to look and feel your best, and now it’s time to get started. The first step of your weight-loss journey is to determine your goals. Setting smart, specific goals for yourself will motivate you to reach them. Before you begin, write down your goals so that you can reference them frequently throughout your program phases to track your progress.
Your goals will change as you begin to lose weight so it is important to always be challenging yourself with new goals weekly and monthly. Your Diet Center Counselor is here to support you during your entire journey and help you achieve your goals. Take advantage of their advice and support.
SMART Goal Strategy
A helpful tool for setting goals is to use the SMART goal strategy. This strategy will set you up to successful accomplish your goals, both large and small. Each of your goals should meet the following criteria:
Specific: Each goal should be specific. For example, losing weight is not specific, however, losing 35 pounds in 15 weeks is specific.
Measurable: If you can measure a goal you are better equipped to determine whether or not you have achieved it. You can also set milestones with measurable goals.
Attainable: An attainable goal is one that you have enough time and resources to achieve.
Realistic: All goals should be realistic. Setting unrealistic goals may result in disappointment or cause you to give up.
Timely: Goals must have starting points, ending points and fixed durations. Studies have shown keeping track of your progress will help you evaluate and stay motivated.
Set One Specific Goal
“Vague goals produce vague results.” There is no place in your life for vague goals. Your subconscious mind will fulfill whatever it focuses on and if your goals are ambiguous or incomplete, then you will achieve results that are also ambiguous or incomplete. You want to make your goal as detailed as possible in order to achieve the specific results that you desire. A specific goal is one that is clearly defined in such a way that anyone could come by and understand what you intend to accomplish. Your goal should contain a detailed description of what you want to accomplish, when you want to accomplish it by, and the action(s) you will take to accomplish it.
To set a specific goal, you must answer the six “W”questions:
» Who: Who is involved?
» What: What do I want to accomplish?
» Where: Identify a location.
» When: Establish a timeframe.
» Which: Identify requirements and constraints.
» Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be: “Get in shape.” But a specific goal would say: “Join a health club and workout 3 days per week.”
Set Long and Short-Term Goals
Creating both long and short-term goals allows you to prepare for a change, rather than a quick-fix solution to your overweight condition. Short-term goals will help you evaluate and celebrate your results along the way, while long-term goals will establish solutions to help you change behaviors and lead a healthy life.
Get Organized
Now that you have established your goals, it’s time to plan. Create a timeline of your journey and keep that in a place where you will see it every day. Track your progress weekly using a notebook and record your food, water, nutritional supplement and activity on your Journal daily.
Stay Accountable
Staying motivated 100 percent isn’t always easy. Enlist the support and assistance of friends, family and your Diet Center Counselor. This is your journey and it’s important that you create a positive support system to achieve your goals. Your Advisor is there to help motivate you to achieve your goals, offer solutions and keep you accountable during challenging situations.
Reward Yourself
Reward yourself for each milestone you reach. Also remember to pat yourself on the back for small victories as well; declining dessert or getting 20 minutes of exercise in 3 times a week. Taking time to celebrate your success with non-food-related rewards is your building block for long-term success.
Review After Every Victory
The moment you achieve a goal is a triumphant feeling! Celebrate and assess your past goals and, from there, create new goals following the SMART method. If your goal was to lose 50 pounds by a certain date and you achieved that, celebrate the win and set a new goal. Your new goals could be anything from trying a new sport for 30 minutes a day to joining a gym for a month to merely working to maintaining your new goal weight in the future.

It’s a new year, a new you and we look forward to celebrating winning results with you!

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