Become the boss of your weight loss

Published 7:00 pm Monday, June 18, 2012

(ARA) – From take-out to drive-thrus, it’s easy to fall into traps of convenience and temptation when trying to lose weight. Few people know that better than David Kirchhoff, president and CEO of Weight Watchers International. After struggling with obesity for years, Kirchhoff took control of his health and changed his lifestyle. He chronicles his hard-fought lessons in a candid and humorous way in his new memoir, Weight Loss Boss. Here are five of his top tips to becoming the boss of your own weight loss:

1. Don’t go it alone. A weight loss partner, like a friend or a spouse, can provide motivation and accountability. You’re more likely to go for a walk in the morning if you know your friend is outside waiting to walk with you. Also, seek out social support. From posting updates on Facebook to creating a weight loss blog, sharing your experiences can be motivating to both you and your followers.

2. Choose foods that are big, slow and filling. Instead of trying to get the biggest bang for your buck, find meals and snacks that give you the most food for the calories. Focus on foods with bulk such as salads, broth-based soups and oatmeal, and supplement them with low calorie fruits and vegetables. For snacks, look for low calorie, high fiber options that take a while to eat, such as grapes, sliced apples and fat-free popcorn.

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3. Put on an awesome tool belt. Having the right tools and resources by your side will make the process easier by creating additional accountability and controls, such as a scale, pedometer and apps that support a healthier lifestyle. Weight loss programs like Weight Watchers can also provide the additional resources you need to lose weight effectively and learn to keep it off.

4. Establish healthy habits. Create a routine that can make the habit second nature, such as eating a healthy breakfast or working out each morning. To help transition these new routines into autopilot, make sure you have an incentive to do it, and create a routine around it so it’s easier to work into your life.

5. Control your environment. Temptation will eventually win, especially if poor food choices are easily accessible. Banish your trigger foods and replace them with healthy favorites. For example, try replacing that stash of chocolate in your desk with almonds, fruit and beef jerky. Healthy, high-fiber snacks, packed with protein, can satisfy your hunger and help keep you feeling full longer.

Stop thinking like a dieter with an eye on the finish line. Instead, think like someone who is trying to establish healthier habits that will stick for a lifetime, and become your own weight loss boss.