Losing weight is an American obsession. According to Consumer Reports, up to 41% of Americans are on a diet and the amount of weight loss desired is over 30 pounds. With so many Americans on a diet, what do successful losers do to lose weight and keep it off? The National Weight Control registry tracks dieters who lose weight and keep it off. Registry members have lost on average 66 pounds and kept it off for over 5 years.

Their secrets to success include the following statistics:

  • 78% of these people eat breakfast every day.
  • 75% of these people weigh them self at least once a week.
  • 62% of these people watch less than 10 hours of TV per week.
  • 90% of these people exercise, on average, about 1 hour per day

These "biggest losers" are planners. They organize their food, set a plan for the day and then follow through. So, how can you become a successful loser? Start with taking a critical look at your meal planning strategies.

The following tips will get you ready to lose:

  • Consider planning your food on your day off. Write out a grocery list, shop and cook healthy meals ahead of time. Keep in mind, good nutrition rarely just happens.
  • Keep track. While you have your pen handy, write down all the foods you eat and when you eat them. Research suggests that those who self monitor their food and weight are more likely to lose weight.
  • Organize your plate. 50% of your plate should be fruits and vegetables. Fruits and vegetables are naturally low in calories. These nutritional powerhouses are also fiber rich foods which will help to make you feel fuller longer.
  • Go lean. Lean meats, chicken without the skin have fewer calories per ounce than the higher fat options. On average, a high fat meat, such as rib eye can have up to 100 calories per ounce. A lean meat, such as white meat chicken can have 30 calories per ounce.

You can use these strategies get your self organized to lose weight and keep it off. So get yourself ready, set and start losing!

Ready to Take Your Performance to the Next Level?

To schedule an appointment for one of our Human Performance tests, please call (713) 897-7912 or click the link below to learn more about our Human Performance Services.

Learn More

Contact Us

For more information on the Rockets Sports Medicine Institute orthopedic doctors or surgeons, treatment for injuries, scheduling Human Performance services, or getting more information about physical therapy, please fill out the form below or call us at (713) 222-2273


Thank you for contacting the Memorial Hermann | Rockets Sports Medicine Institute. We have received your inquiry, and a team member will contact you soon.

If you need more immediate assistance, please call us at (713) 222-2273.

If you are experiencing a medical emergency, call 911 or go to the nearest emergency room.

Sports Nutrition
Orthopedics and Sports Medicine Rockets Sports Medicine Institute Physical Therapy Human Performance Sports Nutrition Services