How can I lose weight without surgery?

People ask me for weight loss tips all the time.  I have to preface my advice with saying that now that my insides are modified I am not just a random person giving advice anymore.  I wouldn’t join a Biggest Loser contest at the office or anything.  I have a tool that makes losing weight a little less complicated for me IF I CHOOSE TO USE IT.

That said, there are a few things that I did not know about losing weight before I went through the required nutrition classes.  These are things that can apply to anyone:

1. Protein.  Eat lean protein.  I used to see the big tubs of protein and think that they were only meant for body builders.  Well, yes, some of those are meant for body builders but if you go to GNC or the Vitamin Shoppe or your local health food store, ask for a lower carb / lower sugar protein powder or shake.  (And if you buy milk to mix it in, get the Skim.)  In fact, most GNC franchise stores will take back your tub of protein if you don’t like it within 30 days with receipt.  Ask before you buy it!   Some of this stuff is expensive!  You could also go to a site like and she sells samples of a variety of powders. This way you wouldn’t have to spend a whole lot of money on a bunch of stuff!  Also, you could write to different companies and ask for free or low cost samples!   Anyway, though, protein is key.  You need to eat it at every meal.  Hard boiled eggs, low fat cheese, lean lunchmeat, jerky, Greek yogurt, chicken breasts.

2. Eat within a half hour of waking up.  This could be a shake —  even a caffeinated shake! For me, I have a single serving size of cottage cheese and a Greek yogurt.  It’s 20+ grams of protein to start my day off right. You need to fuel your furnace.   Some people will also tell you to eat before you go to bed — a protein bar, a string cheese, anything to help your body not go into a fasting mode while you sleep.   I know people hate to eat in the morning.  It’s important, though.

3. Move your bod a little.  I’m not suggesting that you run a marathon or buy a treadmill.  Just walk around the mall or the grocery store.  Park a little farther away from the store instead of in the front row.  Borrow your neighbor’s dog.  Personally, I did not do anything crazy strenuous to lose weight, but I was very strict with my diet. You can lose weight without exercise.  It’s true.  But I don’t recommend it.  I have an every day headache and it gets worse with movement.

4. Avoid pop and refined carbs.  We all know this, right? I’m not saying to never have stuff like this.  But while you are trying to lose weight, you will need to find better options.  There are some pretty awesome substitutes out there that are sugar free in many products —  just look around!  But, you’re probably not going to lose weight on Lean Cuisines and Healthy Choice ice creams.  How long have you been buying those? I bought those for a long time.

5. Get accountability.  Join a group that has you tracking your weight weekly.  This way you can see if you are going up or down.  And you know that you will be weighing in!
6. Drink water.  I don’t care if you flavor it with Crystal Light. I don’t care if it is caffeinated unsweetened tea.  Drink it. It’s good for you.  Your body needs it to function properly.
7. Talk to your doctor. Maybe he/she has some ideas for you.  Maybe you can get some bloodwork done and you can find out if you should focus on things like low cholesterol or pre diabetes. Maybe there is a free pass at the local YMCA that he/she knows about. Take control.
8. Don’t stress about it.  It didn’t get put on overnight, it won’t come off overnight.
9. Remember your veggies. I like those ones that steam in the bag. Spray some butter substitute on them. Sprinkle on some yummy seasonings like Bacon Salt or Cavender’s Greek seasoning.   Good for you does not have to equal crappy tasting! Focus on green veggies, not so much on corn/carrots/potatoes.
10. Last but not least, track what you eat.  It’s kind of a pain in the butt, however a program that can be put on your phone like My Fitness Pal is very helpful in telling you how many calories you have eaten, how much protein you have consumed, etc.  And, sometimes you may not eat that sugary treat at the office because you don’t want to track it.  😉


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