Mitzi Dulan – America's Nutrition Expert
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How to Successfully Make Changes to Lose Weight
by Mitzi Dulan, RD, America’s Nutrition Expert®
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Getting fit and losing weight requires making lifestyle and behavioral changes in both diet and exercise. Getting fit and losing weight, like buying a brand new car, is a decision one has to make. There are costs and benefits to every decision we make, so it is important to weigh the pros and cons of a situation before making the actual decision. By doing this we can truly see which way we are leaning toward.

  • First, you should think about the Benefits of Remaining the Same. What would this include? It’s easier to stay the same, not wasting time on going to the gym or eating healthy, no demand?
  • Second, think about the Costs of Changing. The cost of changing relationships with friends or even family, buying workout clothes, buying healthy foods, buying gym membership, making the time to get healthy by giving up 1 hour of watching tv per day?
  • Third, think about the Costs of Remaining the Same. Increasing health care costs, new investments in clothing, increased stress levels, changes in emotional status?
  • Last, think about the Benefits of Changing. Increased energy levels, prevention of health issues, less medications, fewer trips to the doctor, higher self esteem, positive change in attitude, positive change in self image?

Make a list under each category with as many reasons as possible. Once completed, take a look at the list. Which list is longer? Hopefully, your benefits to change is longest, if not, maybe you aren’t quite ready to commit to make the necessary changes to get fit and healthy.

Once you have decided to make the change, and get fit, then take all of the benefits you wrote down and post around your house, in the office on the mirror in the bathroom on little sticky notes.

Some other things to ponder are resources and liabilities. Resources, or where the help comes from, should be considered when making these changes so consider your available resources such as: family, friends, neighbors, organizations and community. Think about how these resources can help you reach your goals. The same goes for liabilities, or what holds one back. Do you have a negative friend or family member who won’t be supportive? Once you determine your barriers to success it is easier to overcome. You should focus on spending more time with those people who support you on your mission of getting fit!

with assistance provided by Colleen Poling (

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