By. Lindsay Buchanan (FLORENCE, S.C.) Almost everyone has heard losing weight is about making a lifestyle change, but knowing what that looks like and how to implement it can be much easier said than done.

That’s why Kitty Finklea, a nutritionist with McLeod Health & Fitness Center, says having a strategy to avoid the many triggers that pop up into daily life is vital to weight loss success.

“You’re always going to have something that you’re struggling with, so do you beat yourself up about it?” Finklea asked the 60 contestants of Florence’s Biggest Loser in a recent nutrition class. “Does that do you any good? Guilt is a short-term motivator, not a long-term motivator. It tears down your self-esteem and derails you from what you’re doing. Instead say, ‘I made a mistake,’ and move on.”

Finklea said falling off the wagon when it comes to nutrition is like a little baby that is first learning to walk. When the baby falls, people don’t tell the baby it has failed and that it is never going to walk again, she said.

“You’re going to fall down,” she said. “This is the hardest thing to do — to lose weight. It takes a lot of effort to do this, and the environment is out to get you, so if you have something that you struggle with, learn from it. You have to learn different strategies. We all have to come up with those strategies instead of beating ourselves up.”

Because everyone’s triggers are different for what might tempt them to fall off the healthy eating wagon, Finklea said it’s important to recognize them and avoid or remove them.

A major trigger for many people is dining out, and Finklea shared some tips with the contestants for having a strategy before going into a restaurant and becoming overwhelmed with the choices.

The average American eats out at least one meal per day, so Finklea said the golden rule is to ask how foods are prepared.

“Some people tell me they don’t want to do that because they’re afraid the waiter or waitress may spit in their food,” she said. “My thing is, you’re paying that bill, so how is it prepared? Ask a lot of questions and order it the way you want to. My mother-in-law got her cholesterol down without medication from over 300 to 180, and she asks a lot of questions.”

In many restaurants, a person might think they’re making a healthy choice, such as grilled salmon, only to find that it is seared in butter, adding hundreds of calories. Extras like that are what Finklea said add on the calories.

“Always, always, always order the extras on the side – margarine, sour cream, salad dressing – so you control the calories there,” she said. “See if you can get away with less. Instead of pouring it on, try drizzling on half. Remember, that little thing of salad dressing is usually 200 to 400 calories.”

Finklea also suggests that when dining at a restaurant known for large portions, get a takeout bag when ordering the dish and put half of it away immediately. A couple can also split a meal or order an appetizer as a main meal for smaller portions.

Another trigger for many people can be going to a buffet or party. Finklea said it’s important not to go hungry and to try to make a plan in advance. She suggests getting a salad or non-creamy soup first to fill your stomach.

“The thing about losing weight is we’re always trying to figure out how to beat the system,” Finklea said. “So being prepared is your best bet for staying on track.”

This story originally posted on SCNOW.com… Check it out and more here!