Calorie Counting Weight Loss Strategies

How to Lose Weight: Start Here With 3 Simple Steps!

If you’re wondering how to lose weight, here are your first three steps. Close your eyes, take a deep breath, and start your journey!

It’s almost the New Year, which brings the promise of fresh starts and ambitious goals for many people. If you’re wondering how to lose weight, here are your first three steps. Close your eyes, take a deep breath, and start your journey!

How to Lose Weight: Your First Three Steps

Here are three steps that you can take today to set yourself up for a lifetime of healthy habits.

Step #1: Invest in a scale that measures your body weight AND composition.

I encourage you to purchase a scale that not only measures your body weight but also your body composition. This is one important way to measure your progress over time. It is essential to keep track of your body composition in addition to your weight. This will let you see how muscle mass increases while other important metrics like visceral fat decrease. This just isn’t captured by measuring weight alone!

The best basic body composition scale on the market is by Renpho. It includes an engaging app to track 11 measures of body composition, plus body weight and body mass index (BMI). The Renpho scale connects to Bluetooth to create beautiful and motivating graphs on the app to illustrate your progress over time!

Step #2: Start Tracking the Food You Eat

Logging the foods you eat is the single most science-backed strategy related to weight loss progress. I want to help you learn how to log your foods in a way that does not feel restrictive but rather helps you learn that you can flexibly plan to eat all kinds of foods and still experience consistent weight loss progress. Consider it a strategy for improving your relationship with food, rather than a restrictive “diet” tool. 

The best way to track the foods you eat (and any drinks with calories!) is to use a free app like MyFitnessPal or LoseIt. You don’t need to upgrade to the premium versions of these apps to enjoy the most important features. The goal of starting to log your foods NOW is to help you understand how many calories you are eating, which you can then use to calculate how many calories you should begin to eat to start seeing weight loss progress!

The benefits you will get from tracking your foods are only as strong as your records are accurate. For this reason, I strongly encourage you to grab a digital food scale, so you can measure your portions accurately when you’re at home. It is one of the tools that my patients have deemed essential. You may also find it helpful to check out my post with a step-by-step guide for using a digital food scale to measure your portions

Step #3: Commit to Getting 10 Minutes of Physical Activity Each Day

Yes, walking your dog counts! You may be surprised to hear that research studies find that the benefits of physical activity kick in after just 10 minutes! With activity, my best advice is to think about what you truly enjoy doing. This is how you can figure out what type of physical activity might be sustainable for you long term. I’m here to tell you that any form of activity will have benefits for your healthy lifestyle!

If you don’t know where to get started, I recommend walking! In a study of over 5000 people who lost an average of 66 pounds and kept it off for over 5 years, walking was the most common type of physical activity. I’ve also developed two science-backed walking for weight loss programs that can help you slowly build up your physical activity routine. If you’re a fan of tracking your progress each day, I’ve shared my top picks for fitness trackers that will remind you of your intentions to get active and keep you motivated along the way!

Dr. Schulte’s Summary

Building a lifetime of healthy habits starts with one single day of making a commitment to change. Is today that day for you? This website is full of science-backed strategies for sustainable weight management that can help you achieve all of your goals. I’m personally here to help you however I can- so reach out in the comments or join me on social media. I can’t wait to hear about all that you accomplish!

Will you commit to taking these three steps this week? Share in the comments to stay accountable!

Click here to join Dr. Schulte’s email list for more free coaching tips!

Follow me on Instagram @drericaschulte!

Disclaimer: all opinions are my own and are not affiliated with my employers. Please seek medical guidance before pursuing weight loss or making significant changes to the way you eat or your physical activity routine.

4 replies on “How to Lose Weight: Start Here With 3 Simple Steps!”

First of all, I have been looking for a new scale.  I just stared with Nutrisystem and I started a boot camp.  I am amped up to lose they Covid 19 lbs I have added on. I like the Renpho scale and the fact that it measures your BMI.  Not a bad deal for $49 bucks.  I will add that to my Amazon cart 🙂  I started off using myfitnesspal, but now use the NuMi ap with Nutrisystem with is very similar and I love the ap.  Keeps me tracking and following my program.  I also have a FitBit watch already, and since I am doing the boot camp, I am easily doing my 10 minutes a day.  Can’t way to see the progress!

Hi Leahrae- you’ve already taken some amazing steps for your health! I’ll have to look into the NuMi app to compare it with MyFitnessPal!

It definitely details the first steps to help losing weight. Renpho is a great scale and comes for such good cost, its totally worth it. My husband has been trying to lose his weight and i dont think he can even start without these useful tips to start. thanks for sharing!

I’m so happy this info was useful, and I wish your husband all the success in the world on his journey!

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