Written by Lauren Murphy, SIU School of Medicine
Weight loss: It’s the number one New Year’s resolution people make. But according to SIU registered dietician Cindy Yergler, it’s the wrong one to make.
“Losing weight is the result of a change in behavior, so it’s not enough to say, ‘I want to lose weight in 2016,’” says Yergler. “It takes preparation, accountability, structure and focus to eat healthier, and acknowledging that fact is the first step to weight loss.”
Although she admits losing weight – and keeping it off – “takes a lot of hard work,” Yergler does have a few words of advice to make the weight loss journey a piece of cake – er, a protein-filled pancake, that is.

Prepare yourself mentally
Yergler recommends giving eating some thought: Plan meals in advance, make healthy options easily accessible and make snacks and meals travel-friendly. “Stock some basics, like carrots or celery, that you know you like,” Yergler advises. “Consider buying a veggie tray from the grocery store and purchasing individual servings of low calories dressing.” Not feeling fruits or veggies? Opt for lean protein, such as yogurt, skim milk, chicken breasts and fish fillets. “Prepare to be bored at times by what you eat,” Yergler warns. How you feel physically will make up for your less exciting meal options.
Bonus tip: Try placing a bowl of fruit on the counter or in the refrigerator where you’re most likely to see it.

Create accountability
To successfully lose weight and keep it off, the veteran dietician says you need accountability. “Whether you enroll in a program face-to-face or online, see a trainer, health professional or friend, or keep record of what you eat, you’re holding yourself accountable and making it less likely you’ll give in to temptation.”

Give structure to your eating
“Make sure you eat high quality, lean protein at all meals, including breakfast,” she recommends. Between meals, have a healthy snack to curb hunger. Aim to eat at least five cups of non-starchy fruits and vegetables, such as watermelon, citrus fruit, carrots and green beans, each day.
Bonus tip: “Focus on what you can eat, not what you can’t.”

Be aware of hidden calories
“Stop drinking your calories and carbohydrates!” Yergler requests. “Coffee drinks, sports drinks, energy drinks alcoholic beverages and soda all contribute to huge amounts of sugar, and, in some cases, fat.” She also warns against eating too much fast food. “Studies of people who have successfully lost weight and maintained it have fast food less than once a week.”

Include exercise
“Our bodies are made to move – they want to move!” she explains. “In discussing the long term prospects for maintenance of a weight loss, I would always add that exercise must be a part of it.”
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