Weight loss doesn’t have to be as complicated as many people make it out to be. There are very basic changes and habits to incorporate which will produce the weight loss results you are looking for.

Now, is it easy? No. Is it fast? No. Will it work? Yes!

There are many fad diets out there, especially this time of year, but don’t get caught up in all the online “noise” when really weight loss will ALWAYS come down to three basic and simple steps.

These steps are all under your control and anyone can do them in some form. Are you ready to learn what they are? Check them out, it will blow your mind!

3 Simple Steps to Lose Weight:

  1. MINDSET: That’s right. You have to be in the right mental space to lose weight. If you are losing weight just because you are getting ready to go on a cruise, because your doctor told you to or because you have to in order to get a knee replacement, etc, you will not see as much success with your weight loss. Why? Because you have to WANT to lose weight. You have to WANT to make changes. You have to be CONSISTENT and PERSISTENT and you have to WANT to work HARD. And most importantly, you have to WANT to change your life! When you get to that place, you are ready, and we promise you will lose weight and the changes you make will become habits so you can maintain your weight loss long-term!
  2. DIET: To lose weight, you have to change your diet. You have to cut back on starches and sugars, incorporate more lean proteins, vegetables and good fats and start watching portion sizes. Change your mind set on what food is to you. Yes, we still want you to enjoy what you are eating, but don’t eat as much for enjoyment as you eat to FUEL your body, because that’s what food is to us!
  3. EXERCISE: We must burn more calories than we intake in order to lose weight. You have to burn 3500 CALORIES to lose ONE POUND of weight! This is why modifying and understanding nutritional intake on a daily basis is so important. The most effective way to increase your calorie expenditure is with exercise. If you can burn more calories than you eat, you will create a calorie deficit. A calorie deficit of 500-1000 calories per day should result in a 1-2 pound weight loss per week! So, aim for about 150 minutes a week of exercise with your heart rate elevated and try to incorporate 2-3 days a week of strength training! Here are some other exercise tips!


These are some of the main components we encourage as part of our weight loss program at Blue Sky MD. When our patients nail these things down, they see great results. Delores is one of our amazing patient successes. She has lost 94 pounds in 64 weeks by making these necessary lifestyle changes and she looks and feels amazing!

It’s that simple. Give us a call and we can help you have your own success story!