Supporting Your Dog s Weight Loss Goals with Nutrition Tips for Success
How Can I Get My Dog to Lose Weight?
Image via iStock.com/o_sa
By Dr. Sarah Wooten
Have you been frustrated because your dog doesnt lose weight, no matter what you do? Obesity in dogs is one of the biggest health concerns that veterinarians and pet guardians battle.
Sometimes, when it comes to weight loss for dogs, the answer is easy: reduce calories, increase exercise, and BOOMthe pounds come off. Other times, it isnt so simple.
If you have had your dog on the diet train and nothing is moving, try these five veterinarian-approved recommendations to tip the scales back toward a healthy weight.
Be Religious About Daily Calorie Limits
If you want to help a dog lose weight, then there are two non-negotiables that are necessary for success: you must have a daily calorie limit that has been calculated, and you must stay under that number.
A cheat day every now and then is okay, but in order to get the fat to burn away, the ins must be less than the outs, and the total daily calorie count matters. This is especially true for small dogseven an extra kibble or two every day or will add up to unhealthy weight.
Not sure what your dogs daily calorie limit should be? The easiest way is to ask your veterinarianmany vets are happy to calculate this number for you. They can also tell you what your dogs ideal weight goal is.
You can also visit Pet Nutrition Alliance and use their online calculator to calculate the calories. Once you have this number, then you will need to divide it by the kcal/cup number that is on your dog food bag. This will be on the back, in the AAFCO nutritional statement. If you cant find it, ask your veterinarian or veterinary technician for helpthey can point it out to you.
Once you divide the total daily calories by the kcal/cup, that will give you the number of 8-ounce cups of food to feed per day. If there is a decimal, round down to the closest measurable number, such as , or . If you feed treats, make sure to include those in the total daily calorie count as well!
No More Doggy Dishwasher
One overlooked source of excessive calories is people food. Yes, feeding dog treats and sharing food is an important part of the bond you share with your dog, but your heartwarming goodies might be sabotaging your weight-loss efforts.
If you feed any people food, include it in the daily calorie count. Dont forget to add calories consumed from licking plates clean! Many people let their dogs lick their plates after they finish eating or while they sit in the dishwasher, but this is where sneaky calories hide, even in BBQ sauce remnants.
Either stop letting your dog wash the dishes, or include it in the daily calorie count.
Super Sleuth Serial Food Sneaking
Do you have kids? Do they drop food? Does your dog snarf up crumbs? This could be a source of excess calories. Do you have grandparents that drop by with dog biscuitsin their pocket? This is also a source of excess calories.
Do you have multiple pets? Is your pup finishing other pets food? This is another source of excess calories.
You may have to do a little sleuthing to see if somebody is secretly feeding your dog extra food or if your dog is a serial food sneaker. People are often surprised at how far their enterprising pooches will go to find food.
It can be challenging to stick to the total daily calorie count when there are multiple people or children feeding one dog. Have a family meeting, decide who is going to feed the dog, and get everyone to agree to not feed extra.
The best practice is to set out what your dog will eat for the day in baggies, and when it is gone for the day, it is gone. No. More. Food.
Utilize a Therapeutic Diet
Food technology has come a long way, especially when it comes to therapeutic diets. In particular, Hills Prescription Diet metabolic weight management dog food has been a miracle product for many dogs that arent losing weight.
If the needle wont budge even though you have cut back calories and increased exercise, try feeding a therapeutic weight control dog food, like Metabolic diet, instead of your dogs regular maintenance diet.
There are ingredients, like L-carnitine, that help ramp up fat burning, and the food still delivers a complete and balanced diet even though calories are restricted. The same cannot be said for feeding restricted amounts of regular dog food.
Have Your Dogs Hormones Checked
Most dogs should be able to reach their weight-loss goals within three to six months.
If you have followed all of these instructions and been religious about the weight-loss program and still arent seeing results, then maybe your dogs hormones are to blame. Just like people, dogs can have hormonal imbalances that lead to weight gain and having difficulty losing weight.
Conditions like Cushings syndrome (hyperadrenocorticism) in dogs and a sluggish thyroid are common hormonal problems that will make it difficult for a dog to lose weight. If you are several months into the weight-loss program and are not seeing results, then schedule an appointment with your veterinarian and ask to have your dogs hormones checked.
If your dog has one of these hormonal problems, prescription pet medicationis available to correct the condition and get your dog back on track to a healthy lifestyle.
Follow these veterinarian-recommended tips, and you should see success with your dogs weight loss.
How Do You Set Weight Loss Goals?
Setting realistic goals and tracking your progress are effective ways to reach a healthier weight.
Setting and tracking your weight loss goals are powerful tools on your journey to meaningful, lasting weight loss. Charting your progress can keep you motivated. And looking at how far youve come can help reassure you when you have setbacks.
The
This article will provide more detail on goals that might work for you in your weight loss journey and how research shows that setting specific goals can help you stay on track when working toward weight loss.
The NHLBI suggests starting with
The Centers for Disease Control and Prevention (CDC) also found that those who aim for steady and gradual weight loss are more likely to keep it off. The CDC recommends losing no more than
In general, weight loss comes down to numbers.
If you eat 500 fewer calories than you use each day, youll lose a pound each week. But achieving that gap is different for each person. Thats because weight, age, genetics, gender, activity level, and other factors determine how many calories you need. Here are some ways to set goals to achieve that gap.
Research supports goal setting as a way to set yourself up for success.
A
Another
Many healthcare organizations recommend setting goals that are specific and realistic. The
You can also focus on changing your behaviors or habits rather than just looking at the number on the scales. Your goals might include increasing your physical exercise and eating healthier meals.
Combining exercise with eating fewer calories is the best way to achieve weight loss because you are using a little more energy while also taking in less.
Experts also recommend making your goals specific.
A specific goal might be walking 30 minutes daily, five times a week. The goal is clearly defined and realistic. You might want to walk every day, but something might come up, such as having to stay late at work or a sick day. Trying to exercise five times a week might be more achievable.
Other specific, realistic goals include adding more fresh fruits and vegetables at each meal and replacing full-fat dairy and meat with lower-fat versions. Thats more specific than eat better and more realistic than planning to drastically reduce how much you eat.
The CDC suggests focusing on
Whats a safe amount to lose in a month?
Some people initially lose a lot of weight and then find their progress slows. Either way, aiming for just 12 pounds per week or 48 pounds per month is best.
That monthly rate makes you more likely to keep the weight off long term.
You may have heard the term
They are action-based because you change your behavior, such as moving more and eating fewer calories. And they are time-bound when you track your progress each week or month.
A slow, steady rate of weight loss is 12 pounds per week, so losing 1224 pounds might be a good three-month goal for you, depending on how much weight you want to lose.
After reaching a healthier weight, you may want to shift to maintaining your weight and your new, healthy habits. The NHLBI recommends switching to maintenance after
Some people may find weight loss medication helpful, especially if they have a lot of weight to lose or are struggling even after adopting healthy habits.
Doctors may prescribe medication to help people with obesity, for example. But other people might not need it or may be at higher risk for side effects.
Its best to talk with your doctor about whether or not you need weight loss medication.
You can choose among many tools to help you set and track your weight loss progress.
You may want to try a nutrition app that helps you plan meals or track your eating.
The USDA also has a free nutrition calculator called MyPlate. It offers personalized recommendations for how much to eat based on your age, sex, height, weight, and activity level.
The National Institute of Diabetes and Digestive and Kidney Diseases has a
Other ways to set goals and track your progress include:
- taking photos to see your progress
- using a scale to track body weight
- keeping a journal of your mood, exercise, and eating each day
- joining a weight loss or support group
- working with a healthcare team
One of the best ways to achieve progress in weight loss is by setting goals. The most effective goals are specific, meaningful, action-based, realistic, and timely. The best way to lose weight and keep it off long term is to lose no more than 12 pounds each week. You can use various tools like apps, journals, photos, and support from others to move toward your goals and track your progress.
16 Ways to Motivate Yourself to Lose Weight
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What motivates you to lose weight can vary from person to person. But find your motivation can involve identifying the reasons you want to lose weight, setting your expectations, and finding support.
Starting and sticking to a healthy weight loss plan can sometimes seem impossible.
Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.
This article discusses 16 ways to motivate yourself to lose weight.
1. Determine Why You Want to Lose Weight
Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals.
Try to read through them daily and use them as a reminder when tempted to stray from your weight loss plans.
Your reasons could include preventing diabetes, keeping up with grandchildren, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans.
Many people start losing weight because their doctor suggested it, but research shows that people are more successful if their weight loss motivation comes from within (
Summary:Clearly define your weight loss goals and write them down. Make sure your motivation is driven from within for long-term success.
2. Have Realistic Expectations
Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only losing 12 pounds (0.51 kg) per week (
Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment.
Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term (
A study using data from several weight loss centers found that women who expected to lose the most weight were the most likely to drop out of the program (
The good news is that just a little weight loss of 510% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 918 pounds (48 kg). If you are 250 pounds (113 kg), its 1325 pounds (611 kg) (
In fact, losing 510% of your body weight can (
- Improve blood sugar control
- Reduce the risk of heart disease
- Lower cholesterol levels
- Reduce joint pain
- Reduce the risk of certain cancers
Summary:Set realistic weight loss expectations to boost feelings of achievement and prevent burn out. Just a moderate amount of weight loss of 510% can have a major impact on your health.
3. Focus on Process Goals
Many people trying to lose weight only set outcome goals, or goals they want to accomplish at the end.
Typically, an outcome goal will be your final target weight.
However, focusing only on outcome goals can derail your motivation. They can often feel too distant and leave you feeling overwhelmed (
Instead, you should set process goals, or what actions youre going to take to reach your desired outcome. An example of a process goal is exercising four times a week.
A study in 126 overweight women participating in a weight loss program found those who were process focused were more likely to lose weight and less likely to deviate from their diets, compared to those who focused on weight loss outcomes alone (
Consider setting SMART goals to set strong goals. SMART stands for (
- Specific
- Measurable
- Achievable
- Realistic
- Time-based
Some examples of SMART goals include:
- I will walk briskly for 30 minutes five days next week.
- I will eat four servings of vegetables every day this week.
- I will only drink one soda this week.
Summary:Setting SMART process goals will help you stay motivated, while focusing only on outcome goals can lead to disappointment and decrease your motivation.
4. Pick a Plan That Fits Your Lifestyle
Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.
While there are hundreds of different diets, most are based on cutting calories (
Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, has been found to be a predictor of future weight gain (
Therefore, avoid strict diets that completely eliminate certain foods. Research has found that those with an all or nothing mindset are less likely to lose weight (
Instead, consider creating your own custom plan. The following dietary habits have been proven to help you lose weight (
- Decreasing calorie intake
- Reducing portion sizes
- Reducing frequency of snacks
- Reducing fried food and desserts
- Including fruits and vegetables
Summary:Pick an eating plan that you can stick to long term and avoid extreme or quick-fix diets.
5. Keep a Weight Loss Journal
Self-monitoring is crucial to weight loss motivation and success.
Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss (
However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks and the piece of candy you ate off your coworkers desk.
You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.
You can keep food journals on pen and paper or use a website or app. They have all been proven effective (
Summary:Keeping a food journal can help you measure progress, identify triggers and hold yourself accountable. You can use a website or app as a tool for tracking as well.
6. Celebrate Your Successes
Losing weight is hard, so celebrate all your successes to keep yourself motivated.
Give yourself some credit when you accomplish a goal. Social media or weight loss sites with community pages are great places to share your successes and get support. When you feel pride in yourself, you will increase your motivation (
Moreover, remember to celebrate behavior changes and not just reaching a certain number on the scale.
For example, if you met your goal of exercising four days a week, take a bubble bath or plan a fun night with friends.
Additionally, you can further improve your motivation by rewarding yourself (
However, its important to pick appropriate rewards. Avoid rewarding yourself with food. Also, avoid rewards that are so expensive you would never buy it, or so insignificant that you would allow yourself to have it anyway.
The following are some good examples of rewards:
- Getting a manicure
- Going to a movie
- Buying a new running top
- Taking a cooking class
Summary:
Celebrate all your successes throughout your weight loss journey. Consider rewarding yourself to further boost your motivation.
People need regular support and positive feedback to stay motivated (
Tell your close family and friends about your weight loss goals so they can help support you on your journey.
Many people also find it helpful to find a weight loss buddy. You can work out together, hold each other accountable and encourage each other throughout the process.
Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends (
Furthermore, consider joining a support group. Both in-person and online support groups have been proven to be beneficial (
Summary:Having strong social support will help hold you accountable and keep you motivated to lose weight. Consider joining a support group to help boost your motivation along the way.
Research shows that those who make a public commitment are more likely to follow through with their goals (
Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.
Moreover, consider investing in a gym membership, package of exercise classes or paying for a 5K in advance. You are more likely to follow through if you have already made an investment.
Summary:Making a public commitment to lose weight will help you stay motivated and hold you accountable.
9. Think and Talk Positively
People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight (
Also, people who use change talk are more likely to follow through with plans.
Change talk is making statements about commitment to behavioral changes, the reasons behind them and the steps you will take or are taking to reach your goals (
Therefore, start talking positively about your weight loss. Also, talk about the steps you are going to take and commit your thoughts out loud.
On the other hand, research shows that people who spend a lot of time only fantasizing about their dream weight are less likely to reach their goal. This is called mentally indulging.
Instead, you should mentally contrast. To mentally contrast, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way.
A study in 134 students had them mentally indulge or mentally contrast their dieting goals. Those who mentally contrasted were more likely to take action. They ate fewer calories, exercised more and ate fewer high-calorie foods (
As seen in this study, mentally contrasting is more motivating and leads to more action than mentally indulging, which can trick your brain into thinking you have already succeeded and cause you to never take any action to reach your goals.
Summary:Think and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps you must take to reach them.
10. Plan for Challenges and Setbacks
Everyday stressors will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way.
There will always be holidays, birthdays or parties to attend. And there will always be stressors at work or with family.
Its important to start problem solving and brainstorming about these possible weight loss challenges and setbacks. This will keep you from getting off track and losing motivation (
Many people turn to food for comfort. This can quickly lead to them abandoning their weight loss goals. Creating appropriate coping skills will prevent this from happening to you.
In fact, studies have shown that people who are better at handling stress and have better coping strategies will lose more weight and keep it off longer (
Consider using some of these methods to cope with stress:
- Exercise
- Practice square breathing
- Take a bath
- Go outside and get some fresh air
- Call a friend
- Ask for help
Remember to also plan for holidays, social events and eating out. You can research restaurant menus in advance and find a healthy option. At parties, you can bring a healthy dish or eat smaller portions.
Summary:It is crucial to plan for setbacks and have good coping practices. If you use food as a coping mechanism, start practicing other ways to cope.
11. Dont Aim for Perfection and Forgive Yourself
You do not have to be perfect to lose weight.
If you have an all or nothing approach, youre less likely to achieve your goals (
When you are too restrictive, you may find yourself saying I had a hamburger and fries for lunch, so I might as well have pizza for dinner. Instead, try to say, I had a big lunch, so I should aim for a healthier dinner (
And avoid beating yourself up when you make a mistake. Self-defeating thoughts will just hinder your motivation.
Instead, forgive yourself. Remember that one mistake is not going to ruin your progress.
Summary:When you aim for perfection, you will quickly lose your motivation. By allowing yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey.
12. Learn to Love and Appreciate Your Body
Research has repeatedly found that people who dislike their bodies are less likely to lose weight (
Taking steps to improve your body image can help you lose more weight and maintain your weight loss.
Furthermore, people who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals (
The following activities can help boost your body image:
- Exercise
- Appreciate what your body can do
- Do something for yourself, such as getting a massage or manicure
- Surround yourself with positive people
- Stop comparing yourself to others, especially models
- Wear clothes you like and that fit you well
- Look in the mirror and say the things you like about yourself out loud
Summary:Boosting your body image can help you stay motivated to lose weight. Try the activities mentioned above to improve your body image.
13. Find an Exercise You Enjoy
Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being (
The best kind is exercise you enjoy and can stick to.
There are many different types and ways to exercise, and its important to explore different options to find one you enjoy.
Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home?
Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you dont enjoy group classes, working out on your own is just as good.
Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music (19).
Summary:Exercise not only helps you burn calories, it also makes you feel better. Find an exercise you enjoy, so it can easily become part of your routine.
Having a role model can help you stay motivated to lose weight. However, you need to pick the right kind of role model to keep yourself motivated.
Hanging a picture of a supermodel on your fridge will not motivate you over time. Instead, find a role model that you can easily relate to.
Having a relatable and positive role model may help keep you motivated (
Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also look for inspirational blogs or stories about people who have successfully lost weight.
Summary:Finding a role model will help keep you motivated. It is important to find a role model that you can relate to.
Dogs can be the perfect weight loss companions. In fact, studies show that owning a dog can help you lose weight (21).
First, dogs can increase your physical activity.
A Canadian study in dog owners found that people who had dogs walked an average of 300 minutes per week, while people who did not have dogs only walked an average of 168 minutes per week (
Second, dogs are great social support. Unlike your human work out buddy, dogs are almost always excited to get some physical activity.
As an added bonus, pet ownership is proven to improve overall health and well-being. It has been linked to lower cholesterol, lower blood pressure and reduced feelings of loneliness and depression (23).
Summary:Dogs ownership can help you lose weight by increasing your physical activity and providing great social support along the way.
16. Get Professional Help When Needed
Dont hesitate to consult professional help to aid your weight loss efforts when needed. People who feel more confident in their knowledge and abilities will lose more weight.
This may mean finding a registered dietitian who can teach you about certain foods or an exercise physiologist to teach you how to exercise properly (
Many people also enjoy the accountability that seeing a professional provides them.
If you are still struggling to get motivated, consider finding a psychologist or dietitian who is trained in motivational interviewing, which has been proven to help people achieve their goals (
Summary:Professionals such as dietitians, exercise physiologists and psychologists can help boost your motivation and knowledge to help you reach your weight loss goals.
Being motivated to lose weight is important for long-term weight loss success.
People find different factors motivating, so its important to find out what helps motivate you, specifically.
Remember to give yourself flexibility and celebrate the little successes along your weight loss journey. And dont be afraid to ask for help when needed.
With the proper tools and support, you can find and stay motivated to reach your weight loss goals.
