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  • Richard R. Fay, DC

Setting Yourself Up for Weight Loss Success

For many, current events have introduced a whole new level of stress and it’s easy for one to quickly feel out of control. So, it’s good to focus on the things you can control, like what you eat. Whether you were just starting your weight loss before the pandemic, or you’re already partway to your goal, it’s important to take a moment to ensure you are set up for weight loss success:

  • If you haven’t already, determine the real reason(s) you want to lose weight. Maybe you have one big underlying “why,” such as “I have a family history of diabetes and I want to do everything in my power to stay healthy.” Or maybe you have a list of reasons, including things like, “My joints won’t hurt as much,” or “I want to be able to go hiking with my kids next summer.” Spend some time reflecting on your personal reasons for wanting to lose weight. Write them down regularly to remind yourself of your deepest motivations during your weight loss journey.

  • Spring clean your pantry and refrigerator. Scroll below for tips!

  • Make a list of strategies for when you’re tempted to go off your plan. What possible obstacles or challenging situations can you foresee? Maybe your spouse orders fast food and the smell is tempting. What if you had a very stressful day and are really craving sugar? Create some if/then scenarios with solutions to help you cope.

  • Enlist the help of a trusted friend or family member. Maybe it’s someone self isolating with you at home or a friend you can reach out to virtually. Share your weight loss plans and ask for their support during the process. In times like these, it’s important to communicate and get support when you’re feeling things are out of control.

  • Make sure you have the basic tools you’ll need for cooking at home. It’s much easier to whip up a healthy home cooked meal when you have a sharp knife, a good nonstick skillet, and accurate measuring utensils!

How your Kitchen Can Help You Lose Weight

Chances are, you’re spending more time at home than usual recently. When you’re tired and hungry, so often “what you see is what you eat”. What do you see when you open your refrigerator or pantry? Plenty of healthful options—or a big bag of potato chips or other empty-calorie snack staring you in the face?

Here are a few tips to help you stock and organize your kitchen in a way that supports your weight loss goals:

What’s on those shelves?

Do a quick inventory to make sure you still have plenty of the good stuff on hand. Do you love Vanilla Crispy Squares? Stocking up on your favorite IP snacks will help you keep from being tempted to dive into someone else’s bag of chips.

  • Keep your refrigerator stocked with veggies (fresh or frozen) and lean proteins. Also ensure you have protocol friendly condiments and spices to make your meals and snacks more interesting. Oils, vinegars, mustards, hot sauces, or spice blends can add a kick to that chicken breast—just be sure to check labels to ensure they are protocol friendly.

Location, Location, Location

  • After you know what you have, then you can arrange it to support your habit of healthy eating. Give the healthiest options prime real estate: a bag of fresh vegetables front and center in the refrigerator, for example.

  • When storing leftovers, put healthy options in clear containers so you can see what’s inside.

  • Keep a pitcher of cold water where you’ll see it easily in the refrigerator to remind you to drink more.

  • Pre-portion your own snacks so that you don’t eat too much. Eating too much of good-for-you foods can also pack on those pounds you just took off.

  • If you live with family members or housemates absolutely must have treats you don’t want to indulge in, give them their own out-of-sight shelf, cabinet or drawer, one that you don’t see regularly.

Keep it Tidy

  • According to one study, a messy kitchen is also one that encourages overeating. Chaos in the kitchen seems to translate into more munching. Keep your kitchen organized and you’ll be less likely to lose control of your eating. The next time you feel hungry, know that when you open your pantry or refrigerator, it will be easy to find foods that fill you up, make you feel good, and help continue your weight loss.

Reach out to us at DuPage Health and Physical Therapy for any coaching concerns or questions! Keeping lines of communication open with your coach is incredibly important. We will be able to provide you guidance and support to help get you through challenges.

Help set yourself up for weight loss success by preparing for these changes. You’ve got this!

Keep scrolling for a recipe for dinner tonight!

Grilled Lime Chicken

Diet Phase:ONE

Servings 2 people

Prep Time 15 minutes

Cook Time 20 minutes

Passive Time 3+ hours



  1. Combine all the above ingredients except your chicken in a bowl and mix well Place your chicken breasts in a shallow dish and pour your marinade over the top and cover.

  2. Place in the refrigerator for at least 3 hours but up to 48 hours When ready to cook, pull your chicken out of the fridge and let it come to room temperature

  3. Place chicken breasts on a plate and pour your marinade into a sauce pan Heat your marinade on the stove and bring to a boil and then reduce to a simmer for 10 minutes until it thickens up so you can baste the chicken while cooking

  4. Preheat your grill on medium heat and then go cook your chicken breasts, should be about 10 minutes per side While your chicken is cooking keep basting them with your marinade reduction Your chicken is done when it reaches an internal temperature of 165 Degrees

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