Successful Weight Loss: Easy as 1, 2, 3 by Vijaya Botla RDN, LD

In our efforts to keep you healthy and help you achieve your goals, we have been including guest blogs here by Registered and Licensed Dietitian Vijaya Botla.  I hope you find these posts helpful and that they help guide you in your better health endeavors.

Although there are many factors to weight loss, studies have shown that these top three things are done by people who have successfully lost weight and kept it off:

  1. 72% Watch less than 10 Hrs. of TV per week- Watching lots of TV can have many negative effects including mindless eating, product placement, and decreased activity level. Mindless eating increases while watching TV because many times we are not aware of how much food is being consumed when our mind is distracted. Studies show people eat two times more food in front of the TV which means twice the calories and twice the weight gain. We are constantly bombarded with TV advertisements for restaurants, food products, and alcoholic beverages. These often trigger feelings of hunger even if you are not really hungry. Finally, and probably most obvious, is that the longer we spend in front of the television, the less physically active we are. Watching TV burns approximately 50 calories an hour. Walking for 30 minutes burns 90-200 calories depending on the speed. That’s almost twice the calories burned for half the time!
  2. 78% Eat breakfast each morning – How often have you heard that breakfast is the most important meal of the day? Why is that? Because often we haven’t eaten or drank anything for almost 10 hours (due to it being nighttime) before we get up in the morning. Your body is craving some fuel to get you started and if you don’t do this, you are basically running on an empty tank. People who skip breakfast often make unhealthy choices later on in the day because you are starving for any energy and usually that comes in the form of simple carbs or high-fat foods (donuts, muffins, French fries or cupcakes sound familiar?) Eating a breakfast that is nutrient dense will satisfy you and keep you on track for lunch and dinner. A healthy breakfast should include a carbohydrate, protein, and a healthy fat. Examples of good breakfasts are oatmeal with a small handful of nuts and fresh sliced fruit, whole grain English muffin with an egg and lean ham, a peanut butter and banana sandwich and even leftovers from the night before.
  3. 90% Exercise every day – Some form of physical activity whether it be walking, running, swimming, or dancing must be done for at least 30 minutes to an hour (ideal) every day. Increased physical activity boosts your metabolism, helps with digestion, and just makes you feel good! Often, people who exercise regularly tend to make better food choices because they make health and wellness a priority.

Although there are more factors to successful weight loss, following these three guidelines will definitely guide you in the right direction towards your weight and health goals.

Vijaya Botla RDN, LD is the President and Lead Dietitian at Alamo Nutrition Consultants. Let ANC help you reach your health goals with one on one nutrition counseling. Call or visit our website at 210-971-0044 or

  • Share: