Quick, On the go, weight loss tips.

Hello Readers!
I have a friend who recently ended her engagement and reached out to me for some expert advice on weight loss and healthy eating. She stated that she no longer felt confident in her body and her Doctor had placed her on metformin for blood sugar issues (pre-diabetic). While coming up with information for her on healthy eating, I compiled a list of my top weight loss tips and I figured I might as well share them with you all! I hope this information helps you all lead healthy and happier lives!

 

Weight Loss Tips To Remember:

  • I believe that starting a diet is better achieved when you look at what you normally consume in a 24hour period and calculate exactly how many calories and protein you intake a day.  When you have that exact number or average that you consistently stick around, I would then begin  to decrease that amount by 200-500kcals/day. Once you reach that goal of negative 200-500kcals/day then I would begin decreasing your intake by 100-200 kcal/day further until you are within your estimated calorie and protein goals that you have set for yourself or a registered dietitian has provided you with. This may take weeks or months! But that is okay! Because every day is a new day to make positive progress and changes.
  • DRINK WATER (half the time you feel hungry it is only your body being confused because you are dehydrated), carry a bottle of water around with you at all times and avoid sodas or limit to one/day. If you do drink a soda – consume the diet version and make sure you include the calories in your daily intake.
  • Only take nutrition information from Registered Dietitians, you can find tons of credible information on blogging forums like http://www.nutritionblognetwork.com/ and https://www.nugonutrition.com/blog/article/10-great-nutrition-blogs-by-registered-dietitians/
  • Consume three meals a day and snacks in between meals, do not go longer than 3-4 hours without eating, your body goes into starvation mode and starts holding onto fat.
  • Eat within one hour of waking up – it gets your metabolism going and you start burning calories first thing.
  • SNACKS, snacks are good. Carry snacks with you at all times so you are less likely to stop at a fast-food restaurant and binge on high calorie, high fat foods. Examples of good snacks – granola bars, yogurt, cheese sticks, pretzels (low salt), nuts, bananas, peanut butter, etc.
  • Once your stomach starts growling you have 20 minutes to eat before your body goes into starvation mode and you start holding onto fat.
  • Consume wheat bread products and not white bread products – wheat bread, wheat pasta, wheat crackers, and wheat bagels. Wheat products are digested slower in your body so you stay full longer due to high fiber content.
  • READ NUTRITION LABELS, become an expert on the products you frequently consume. I recommend focusing on the calories, total carbohydrates, and sodium content of the foods you eat the most of.  Always take note of what the actual “serving size” is so you do not underestimate what you are actually taking in.
  • Buy the majority of your groceries from around the perimeter of your grocery store, stay away from the center of the grocery store as much as you can. We want to buy as little processed, canned, and packaged foods as possible.
  • Limit your sodium, if a nutrition label says that one serving size of an item is greater than 300mg per serving size then you should stay away from it (your body just doesn’t need that much sodium, it makes it harder for your heart to work). You should limit your  sodium intake to 1,400- 2,000 mg/day.
  • Download a food app to count your calories throughout the day so you become more aware of what you are eating and how many calories are in certain foods.
  • Eat your meals slowly when you can, it takes your body awhile to understand when it is full, give yourself time to fill up so you won’t eat as much. Drinks sips of water in between bites.

Exercise Tips:

  1. I recommend yoga, it is absolutely great for your body. It makes you flexible, toned, and leaned without sweating profusely. Here is my favorite yoga instructor and she offers free yoga camps on her youtube site. You can do it at home and you have no excuse not to! http://yogawithadriene.com/
  2. CARDIO. I encourage any type of cardio (biking, swimming, treading water, walking, running, treadmill, elliptical, etc). Start with a goal of at least 10 minutes/day and increase that goal 2-4 minutes everyday until you are consistently doing 30 minutes of cardio a day. Walking up and down the stairs is even considered cardio.
  3. I try to do most of my workouts at home so I bought myself some 5-10 lb weights that I use for arm exercises and ab workouts. I recommend this! I will lift weights while I am watching TV which helps me not think about the fact that I am working out!
  4. Jump Rope, so good for you and a great form of cardio.
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