Skip to main content
MCHS_Logo_2024_BLACK
  • Patient Portal
  • Pay Bill Online
  • Request an Appointment
    • Services

      Featured Services

      • Cardiology (Heart)
      • Gastroenterology & Hepatology (Digestive Care)
      • Neurosurgery
      • Obstetrics & Gynecology (OB-GYN)
      • Oncology (Cancer)
      • Orthopedics & Orthopedic Surgery (Bones)
      • Primary Care
      • Spine Care
      • Sports Medicine
      • Surgery
      • Urology

      View all services
    • Providers
    • Locations

      Minnesota

      • Albert Lea
      • Austin
      • Belle Plaine
      • Blooming Prairie
      • Butterfield
      • Caledonia
      • Cannon Falls
      • Fairmont
      • Faribault
      • Lake City
      • Lake Crystal
      • Mankato
      • Montgomery
      • New Prague
      • Northfield
      • Owatonna
      • Plainview
      • Red Wing
      • Rochester
      • Sherburn
      • St. James
      • St. Peter
      • Waseca
      • Waterville
      • Wells
      • Zumbrota

      Wisconsin

      • Arcadia
      • Barron
      • Bloomer
      • Chetek
      • Chippewa Falls
      • Eau Claire
      • Ellsworth
      • Glenwood City
      • Holmen
      • La Crosse
      • Menomonie
      • Mondovi
      • Onalaska
      • Osseo
      • Prairie du Chien
      • Rice Lake
      • Sparta
      • Tomah

      Iowa

      • Decorah

      View map
    • Classes/Events
    • Blog
    • Wellness
    • Referrals

    Recent Posts

    • Charlie Pierce
      Patient Stories
      The sound of success: How improved hearing aids career change
      May 01, 2025
    • Produce aisle shopping
      Speaking of Health
      Want to reduce chronic inflammation? Start with your grocery list
      April 24, 2025
    • Know Your Numbers Cholesterol
      Speaking of Health
      Know your numbers: Cholesterol
      April 24, 2025
    Featured Topics
    • Behavioral Health
    • Cancer
    • Children's Health (Pediatrics)
    • Exercise and Fitness
    • Heart Health
    • Men's Health
    • Neurosurgery
    • Obstetrics and Gynecology
    • Orthopedic Health
    • Weight-loss (Bariatric) Surgery
    • Women's Health
    Join our email newsletter
    Speaking of Health
    Wednesday, January 4, 2023

    Make a plan for weight-loss success

    Topics in this Post
    • Nutrition
    • Get healthy recipes and tips
    Reading label in grocery store

    If losing weight is on your to-do list, now's the time to organize your weight-loss plan. Why? Effective, lifelong weight-loss interventions take time and planning. And there's a lot to think about: What is your weight goal? What will you eat? Will you count calories? When will you exercise, and how much time will you spend exercising? What type of exercises will you do?

    The key word is simplify. Here are some helpful tips for you to make achieving your weight-loss goals easier:

    Simplify your menu, and plan ahead.

    Planning a weekly menu saves money and time. Before the week begins, write down what you’ll eat each night for supper. Eat leftovers for lunch. A good goal is to eat out or get food delivered only once a week or less.

    Avoid grocery shopping on an empty stomach.

    When you shop on an empty stomach, you're much more likely to purchase unnecessary and unhealthy items. Shop for groceries after eating. Stick to your list of healthy items needed for the week. First, shop the perimeter of the store where most healthy items are located. Then, enter the middle aisles, if needed, while avoiding highly processed foods.

    Shoot for a meal with less than 500 calories.

    Do the math: three meals at 500 calories or less is, at most, 1,500 calories per day. One pound of fat is 3,500 calories. This is how much you’ll have to cut from your daily diet or burn through exercise to lose one pound of stored fat. It seems like a lot, but you can do it. You may want to contact your local dietitian to discuss your personal calorie needs.

    Read the nutrition facts label.

    Most packages have a nutrition facts label on the side. Take note of the serving size and total calories per serving. Other areas to watch include added sugars and fat content.

    Plan exercises.

    Next to your weekly menu, write down what type of exercise you'll complete each morning or evening, along with the time frame. This will help hold you accountable and keep you committed. Even 20 minutes of daily exercise will support your weight and health goals.

    Switch up your exercise routine.

    Varying your exercises also is helpful. Not only is it more fun, but different activities also work different parts of your body. Swimming, running, biking, yoga, walking and weightlifting are just a few options.

    Have fun and bring back memories.

    Try to enjoy yourself while improving your wellness. Eating healthy and exercising can be fun. Get a partner to join you. Be creative when planning your menu. Find a picture of yourself when you weighed less. Tape this picture in the bathroom or on the fridge to remind yourself each morning and throughout the day of your goals.

    Anne Harguth is a dietitian in Nutrition in Waseca, Minnesota.

    Topics in this Post
    • Nutrition
    • Get healthy recipes and tips

    Related Posts

    Radishes Radishes: Big flavor in a small package
    Allyn Wergin, RDN Pumpkin: Loaded with scary-good nutrients
    Microwave popcorn in bowl Discover popcorn's healthy side

    Stay Connected

    • Contact Us
    • Notice of Nondiscrimination
    • Notice of Privacy Practices
    • Terms of Use
    • Privacy Policy
    • About Us
    • Careers
    • Volunteer
    • Donate
    • For Patients & Visitors
    • Financial Assistance
    • Price Transparency
    • Community Resources
    • Mayo Clinic Connect
    • For Medical Professionals
    • Press Room
    • Mayo Clinic
    • Manage Cookie
    © 2018 - 2025 Mayo Clinic Health System