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Home » Lose Weight » Dr. Jacqueline Gerhart: Consistency is key in trying to lose weight

Dear Dr. Gerhart: I just got into exercising (walking) and lowering the salt in my diet. I haven't lost any weight. How else can I track my progress?

Dear Reader: Congrats! I can tell you right now that any improvement you make in your diet and exercise will help you mentally and physically. But consistency is key.

Everyone always says, "It's not a diet, it's a lifestyle." However, many of us get discouraged when we don't see results on the scale. So you need a way to track your progress.

If you aren't seeing results on the scale, then perhaps your goal should be a certain number of steps taken each day or a certain number of calories eaten. Once you pick a goal (which your physician can help with), then you have to figure out the best way to stay on track.

There are three main suggestions I tell patients:

1. Join a group, such as a fitness or weight management group, and let them do the tracking.

2. Find a fun way to track it on your own with technology devices or phone applications.

3. Keep it simple. Choose one: pedometer or pencil and paper.

First, the groups. You have likely heard of Weight Watchers and Curves. Most gyms also have groups for goals such as strength, flexibility and nutrition. But if you aren't interested in shelling out money, consider joining a group of friends or co-workers for accountability.

For example, there may be a group challenge at your work, such as a "Biggest Losers" competition. Or try joining a class. Your insurance company may help pay for "wellness" classes or activities at local clinics or hospitals.

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Dr. Jacqueline Gerhart: Consistency is key in trying to lose weight

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Home » Lose Weight » Dr. Jacqueline Gerhart: Consistency is key in trying to lose weight