How I Keep My Weight Down

People often ask me how I manage to keep my weight down. The truth is, it’s not about following a rigid diet or depriving myself. Instead, I’ve built a mindset and habits that help me make consistent, healthy choices.

One of the biggest shifts I made was training myself to dislike fast food. I see it for what it really is: overly processed, calorie-dense, and lacking in nutrients. Knowing the negative health effects — from inflammation to long-term risks like diabetes and heart disease — makes it easier for me to walk away from it.

I also avoid spending my calories on foods that don’t bring me joy. If I’m going to indulge, it has to be worth it. I don’t eat just to eat — I eat foods that make me feel satisfied, nourished, and genuinely happy.

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That doesn’t mean I never eat junk food. I do. But when I do, I’m mindful about it. I avoid having it on back-to-back days, I remind myself it isn’t worth it in the long run, and I balance it out with movement. I never come from a place of punishment — it’s simply about staying consistent with the bigger picture.

A perfect example happened recently.

I was craving a Strawberry Shortcake Blizzard from Dairy Queen — which happens to be right in front of my office. I bought a medium size, excited to dive in. But after 3 or 4 spoonfuls, I realized it wasn’t as good as I had built it up in my head. Instead, it just tasted like unnecessary sugar that didn’t leave me feeling satisfied. So, I put it down. That moment reinforced what I’ve trained myself to believe: most junk food simply isn’t worth it.

At the end of the day, mindset plays a huge role in weight management. The way we view food, cravings, and choices can either hold us back or help us move forward. But mindset alone isn’t everything — there are many other factors at play, from hormones to sleep to stress.

If you’re struggling with weight loss and need guidance, know that you don’t have to do it alone. I’ve had the privilege of helping hundreds of patients lose weight successfully, and it’s one of the reasons I’m so passionate about this work.

I share more of my journey and tips on Instagram, where I love connecting with others who are working toward their healthiest selves.