More than 50% of Americans make resolutions each January. The most common one? You guessed it: To lose weight. Use this blueprint for success to help you stay on track and achieve your weight loss goals in the new year.
Nutrition: It All Starts Here
Food is the foundation of any successful diet. It provides your body with all the nutrients and minerals it needs to function best. Here is how to achieve your weight management goals while staying healthy.
Pick Your Diet Plan
Focus on the foods and nutrients that best serve your body. This will be slightly different for everyone — but the goal is to establish a diet that works long-term. Our Licensed Medical Providers will prescribe an individualized diet plan based on your health history, lifestyle, and personal goals.
Meal Prep to Stay on Track
Preparing your meals in advance will help you manage your portion sizes, and allow you to create a better relationship with food. Many meal prep methods don’t involve a whole Sunday afternoon in the kitchen, despite what people may think. Find the one that works best for your lifestyle.
Helpful Meal Prep Resources:
Stock up on Recipes
Variety ensures you won’t get bored and will always look forward to your next meal. The RM Recipe App offers hundreds of options to help you stick to your diet plan.
Keep a Food Journal
A food tracker is an excellent way to reinforce healthy habits. It can also uncover invaluable details about our relationship with food. Log your meals daily to help you stay accountable throughout your journey.
Helpful Meal Tracker Resources:
- Download: Red Mountain Weekly Meal Planner
- Download: RM3® Food Tracker
- Download: Flex with Revolex™ Food Tracker
- Download: Lifestyle® Food Tracker
Get Nutritional Support
We aren’t just here if you have a question or if you get off track. We’re here to help you achieve your weight loss goals — and cheer you on along the way. Your RM Clinical Team is here to help you with additional tips and tricks to help you on your journey. Call us at 800.239.7830 or book an appointment for support.
Developing a Weight Loss Mindset
Your mindset directly impacts your actions and, in turn, produces results. With the right mindset, you may avoid slipping back into unhealthy habits. Here is how to develop a mindset to lose weight.
Stay Focused on Your “Why”
Identifying your motivation to lose weight can sustain you throughout your journey. After you select your “why,” post it on the fridge, mirror, or cupboard so you will be reminded of it daily. Remember that your “why” may change over time, so re-visit, and revise your “why” to keep your motivation relevant and inspirational.
Helpful Motivation Resources:
Set Realistic Goals
It’s common to make vague aspirational goals when we want to lose weight. However, a set of Specific, Measurable, Achievable, Relevant, and Time-Bound (SMART) goals gives you a clear vision of what you want to achieve. These small steps will help you feel inspired and encouraged as you accomplish them.
Helpful SMART Goal Resources:
Identify Food Temptations
Inventory all the people, places, or things that may derail your commitment to a healthier lifestyle. Identify when temptations are apt to arise. What environments, events, or emotions may make sticking to your diet difficult? For every obstacle you identify, consider possible actions to avoid or overcome that challenge.
Helpful Food Temptations Resources:
Don’t Do It Alone
Support is an essential part of a successful weight loss program. Enlist a family member or find a friend to join you in your walks or workouts. These people will become a source of inspiration, support, and encouragement when you need a boost of motivation.
Reframe Setbacks as Learning Opportunities
There might come a day when you slip or cheat on your diet. If this happens, don’t label yourself or the diet as a failure. Ask yourself: What can you learn for next time? How can you get back on track? Take the time to understand what happened and use it as a chance to start again.
Helpful Resources to Get Back on Track After a Slip:
- Blog: How to Get Back on Track With Weight Loss After a Slip
- Handout: Lapse vs. Relapse: What’s the Difference?
Get a Mindset Partner
Develop your weight loss mindset for a healthier lifestyle with tools and resources from RM’s Behavioral Weight Loss Specialist, Dr. Kim Feinstein, Psy.D. Click here to view our behavioral resources.
Incorporating Movement Into Your Routine
It’s no secret that regular exercise can have a positive ripple effect on your overall health. Exercise can improve your heart and bone health and boost your mood. It also plays a key role in weight management. Here is how to incorporate more movement into your routine.
Put It On Paper
A written plan will encourage you to stay on track. We encourage at least 150 minutes of exercise per week. You will want to incorporate a mix of exercises to improve your range of motion, strength, and endurance.
Creativity Is Key
Your workout routine should include various activities, such as walking or resistance bands. But don’t stop there. Take a weekend hike with your family or play pickleball. Find activities you enjoy to add to your fitness routine.
Helpful Exercises & Routines to Try:
- Blog: Resistance Band Exercises You Can Do Anywhere
- eBook: 5 Days of At-Home Workouts Using Household Items
- eBook: Get Fit with HIIT
Start & Progress Slowly
If you’re just beginning an exercise routine, start cautiously and progress slowly. It’s better to start with a realistic goal that you know you can achieve. Once you do, you’ll build self-confidence and momentum and stay motivated to achieve your goals.
Make it a Habit
Triggers are one of the secrets to successful exercise habits. They are simply reminders — a time of day, place, or cue — that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. Find ways to build them into your day.
Record Your Progress
When you record your workouts, it helps you see the improvements that have been made over time. Even the smallest change can motivate you toward your goals.
Get Fitness Support
Ready to move your body? Anita Terlizzi is Red Mountain’s Fitness Expert and has created dozens of workouts to help you build a more active lifestyle. Click here to view our exercise circuits and routines.
Why Weight Loss Is Possible with Red Mountain
Weight loss can be difficult, especially on your own. Here is why we take the struggle away from weight loss — for good!
Support From Medical Experts
An experienced Clinical Team will be with you at every step and make the necessary adjustments to ensure you stay on track for success.
“I felt so welcomed and supported in a way I hadn’t felt before. Everyone rallied for my success and kept telling me I could do it.”
Structured Diet Plans
We identify the weight loss challenges preventing you from reaching your desired weight and develop an individualized plan to support your unique needs.
“I have a busy family, so even though I was eating differently than they were, it was very easy for me to follow the diet plan. I was still able to have dinner with my family and not feel like I was being deprived.”
Tools To Maintain Healthy Habits
From RM-approved recipes to behavior-changing tips, you’ll be given the resources needed to maintain your results long-term.
“Red Mountain taught me things I can use for the rest of my life. I learned how to lose weight and maintain my results with tools I could take with me.”
Exclusive Medications
We formulate our own patented medications that you can only get at Red Mountain. They are made with a custom blend of ingredients for optimal weight loss.
Revolex TRZ™ with Tirzepatide Coming Soon!
- Our proprietary, full-strength tirzepatide medication.
- Ingredients are FDA-approved for weight loss.
- Lose 15 lbs. or more per month with our Flex with Revolex™ weight loss program.
Our dedicated team is here to support you as you take the first step on your weight loss journey towards a healthier and happier you. Book your consultation now to get started.
