If you’ve tried to lose weight before and felt discouraged, you’re not alone. Weight loss can be hard, and it’s not just about willpower. Your health, genes, daily routine and lifestyle can all play a part.

But progress is possible. With the right support and small, steady steps, you can move toward better health and build habits that work for you.

Our team at the 360° Weight Management Center shares their helpful tips and recommendations to encourage and support you along the way.

• Remember to take sips of water every 10 minutes and avoid drinking anything 30 minutes prior to a meal, during a meal, and 30 minutes after a meal.
• Eat three, protein-focused meals a day at regular times, while sitting at a table.
• Eat slowly, taking 30 minutes for each meal and savor your food. Don’t eat when you feel rushed or stressed. This may cause gastric upset.
• Stop eating when you feel full or if you feel any discomfort.
• Always cut food into small pieces and chew food 25-30 times to prevent blockage.
• Focus on protein-rich foods such as fish and seafood, low-fat cheese, eggs, poultry, lean beef, and tofu.
• At mealtime, eat proteins first before any other food.
• Avoid sweet food, candy, chocolate, and high-sugar beverages to avoid the unpleasant effects of dumping syndrome.
• Sip water and other liquids slowly, drinking at least 1/2 cup every hour between meals to total eight 8-ounce cups per day to avoid dehydration.
• Avoid or minimize alcohol intake, as it is high in calories, and the effects may be felt much more quickly.
• Take a multivitamin/mineral supplement and a calcium supplement every day for the rest of your life.