Good Measure Meals Healthy ConnectionsPersonal Tips for Successful Long-term Weight Loss - Good Measure Meals Healthy Connections

Personal Tips for Successful Long-term Weight Loss

My name is Philip Niekro, and I’m the Customer Service Manager at Good Measure Meals. Not only do I help people lose weight and get healthy with our meal plans, I’m also a success story.


Five years ago (I’ve been employed at GMM for three years) I lost 30 pounds using Good Measure Meals. (It’s no wonder that I love my current job so much!)

When I lost the 30 lbs on the GMM plan, I did so with the 3 meal-per-day, 7-day-per-week plan.

I made sure my plan’s calorie level was appropriate for me and that I was consuming approxroximately 500 calories less each day than what my body would need to maintain my current weight. I only ate what GMM sent me.

It took me almost four months to take the 30 pounds off.  Taking weight off slowly is the safest and the most likely way to achieve long term weight loss. (If you’ve ever yo-yo dieted, then you know that fast weight loss can result in gaining it all back, plus more.)

Here are some weight-loss tips that helped me reach my goals (Also, I’m not a doctor or RD, this is just what helped me.):

· Be consistent.  Long term weight-loss doesn’t happen overnight.  Being successful means making a long-term adjustment in how you are currently eating and thinking.

· On the flip-side, you aren’t going to gain all your weight back because of one “slip.”  Make sure to learn from the “slip” and make a note of the reason why it happened.

philip and joshua at aids walk 2012_small· Get support if you need it.  Friends and family can be a great support system, but they can also help enable bad behaviors.  If you need to look for outside support, do so.  It will be some of the most valuable tools in your weight-loss “tool box.”

· Be able to identify what a healthy meal portion is. With your first GMM meal, you will see what a proper portion looks like.  These meals, of course, are healthy, well balanced meals.  You will think the portions are large, but they aren’t.  You just get more volume of food when you cook with healthy ingredients.

· When you can, place your GMM meals on a nice plate and sit down to eat.  Don’t eat with the TV on or anything like that.  Try and be mindful of each bite, how it tastes, how it feels, etc.

· If you are still hungry after you have completed your meal, wait 20 minutes and then ask yourself again whether you are actually still hungry.  It takes at least 20 minutes for your mind to get the message that your stomach is full!

PhilipRaceForGood· Make sure to get your exercise.  Exercise (getting your heart rate up high enough that if you were to have a conversation with someone, you would talk in short choppy sentences) 30 to 45 minutes a day on most days of the week is a good goal to hit.  And make this exercise a planned activity in your day, not just something you have to do extra.

· Last, but not least, don’t deprive yourself.  If you want a dessert, have one every now and then as a reward for all the hard work you are doing.  Just remember that after 4 bites, you have already created the memory of that tasty treat.  Any more that 4 bites, you are just wasting the experience with more calories than you need.

Like I said, the above is what helped me find long term weight-loss. Everyone’s journey is different, but please help yourself to try any or all of them.

And don’t forget that Good Measure Meals is always here to help. If you’re interested in our plans or would like to find out more information about our meals or our nutrition services, please don’t hesitate to drop me a line. We have a team of professional nutritionists ready to assist you in your journey to better health.

Whether or not you chose Good Measure Meals to be a part of your weight-loss journey, I wish you the very best and hope you find long-term weight-loss success.


Philip Niekro
Good Measure Meals Customer Service Manager

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