Win Your Weight Management Journey in 2020

With every new year there are new resolutions to lose weight.  It’s a fresh start to redo again what one has failed to do the previous year.  Those who are motivated to lose weight seek out a variety of pills, programs, and fad diets to lose weight rapidly so they can look good for the summer.  With the holiday festivities behind, it’s no wonder why people want to eliminate the extra pounds they gained. But is all this really healthy for you? Let’s examine some main theories out there that promise results.  Then we will examine barriers and also what the evidence says about all this.

Fad Diets

It’s TRUE that fad diets just do not work.  Proponents of these diets claim effectiveness but in the long run fail to deliver.  One of the biggest diet fads for the past few years is the Ketogenic diet (“Keto” diet).  This year U.S. & World Report ranked 35 popular diets with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease.  The top of the list was the Mediterranean Diet. 

The Keto diet was ranked #34, the whole30 #33 and Adkins #32. Source:


What’s your macro?  You may be hearing more people, websites, and programs asking this.  This refers to macronutrients, namely carbohydrates, protein, and fats.  Proponents of macros tell you specific ratios of macros are important to reach your weight management goals.  Recommended macros by then UDSA are 50-65% calories from carbohydrates, 15-20% of calories from protein, and 30-35% calories from fats.  But proponents of fad diets recommend different levels of macros based on the program. Keto diets call for up to 75% calories from fat (and 15% or less from carbs) while low carb diets (i.e. Atkins diet) tell you protein intake should comprise up to 30% calories and 65% fat (15% carbohydrates).   Most of these carb-restricted diets throw your body into ketosis, which is not a normal condition. It is an abnormal condition. AMD there is much debate on this.

Barriers to Success

Whatever diet you follow to lose weight, different barriers can come in the way for even the most dedicated people.  Hectic schedules, family or social stressors, health problems, inclement weather, sudden financial stressors (who hasn’t had your furnace break down in the middle of the winter?), mental illness, peer pressure, toxic food environments, and a variety of other factors can derail you off your plan, and it may take considerable effort to get back on.

What the Experts Say

Fortunately, there are piles of research that tells us the best approach to sustainable weight loss.  The NIH Heart Lung & Blood Institute’s Aim For A Healthy Weight ( handout summarizes the guidelines for you.  The 2015-2020 Dietary Guidelines for Americans ( offers up to date dietary guidelines.  The Academy of Nutrition & Dietetics (AND) is the leading resource for nutrition information.

Seek Professional Help

Only qualified and experienced Registered Dietitian Nutritionists can help you navigate through the guidelines to develop a plan that is right for you.  They work with what you are already eating to determine what needs changed and give practical tips for making small sustainable changes that last.  The Academy of Nutrition and Dietetics recommends 12 sessions over a 6 month period for the best results.

The Main Idea

There is no quick fix for sustainable weight loss.  It takes considerable effort, time and commitment to be a success story.  But are so many resources out there now to help make it easier. Meeting with a Registered Dietitian Nutritionist is your best bet.

See what our happy clients are saying
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. . .I think that Richard is amazing! He is so patient and answered every question my husband and I had. He spent so much time with us, explaining not only nutrition, but how your body uses food. He explained the interactions of medications in relation to nutrition. His way of counting carbs was so easy. He taught us how to read the labels on food items better. He also told us that it is OK to take a break from watching carbs and not feel guilty. He really cares about his patients. He met us when we needed and never once looked at the clock. He was really focused. After he helped me with my diabetes, he started working with my husband on his heart problems. My husband was shocked to see how much salt is in processed foods and meat. We are so thankful for Richard. His knowledge of foods, nutrition, medicine interaction, etc, was incredible. . .
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Sound Nutrition Services was very helpful to me. All of my questions were answered and I was able to identify areas I needed to improve and lifestyle changes I needed to make for my health. All of the tips and suggestions were very helpful and I appreciate everything. The customer service was excellent and I was always treated with kindness and respect.
Megan B
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Great guidance and support for anyone who is interested in improving their overall health, and insurance approved my services.
Eric W
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A great local dietitian for all your nutritional education needs.
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Registered Dietition / Nutritionist who: *provides individual, group and corporate/agency counseling / teaching sessions in all areas of dietetics and nutrition. *holds special certification in weight management. Background includes developing nutrition plans and special diets for various medical conditions including diabetes. *experienced in the supervision of Community, Home Health and Health Care Agency Dietary Departments. *offers healthy "meals to go" and "grocery shopping" programs.

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