Updated: Feb 24, 2020
Weight loss isn’t about a quick fix or deprivation, it’s about creating healthy lifelong habits. Here are some important tips to keep the habits going.
Start by making small changes such as eating fruit instead of drinking fruit juice and adding more colorful foods to your plate. Over time these small adjustments will add up to long lasting success. Watch portion sizes. A portion size is the amount of food or drink you actually consume in one sitting. Being mindful of portions can help prevent overeating. Find a nutrition approach that works for YOU. There’s no one-size fits all approach to weight loss. While diets like keto, paleo or intermittent fasting (IF) might work well for sister or best friend, that doesn’t necessarily mean it’s right for you. Instead focus on eating a variety of nutrient-dense foods (fruits, veggies, grains, lean proteins and healthy fats). Ultimately, healthy eating is a lifestyle that nourishes your body, gives you energy and is sustainable long-term. Keeping a consistent and accurate record of what you’re eating is extremely helpful when you’re trying to lose weight. One of my favorite apps for this is MyFitness Pal Eat more meals at home. If you’re constantly eating out or eating packaged items on-the-go, you’re likely consuming unneeded calories, sugar and sodium that will detour your weight loss journey. Eat lean protein and minimize added sugars. Protein is needed to build muscle and for workout recovery. Protein needs are based on several factors: muscle mass, activity level, age and fitness goals. The Recommended Daily Allowance (RDI) for protein intake is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight). Added sugars can derail weight loss as well as contribute to health issues such as diabetes and heart disease. Be wary of health trends. One minute eggs are good bad for you…the next second high fat is good for you. Research is always changing so it’s easy to get confused. Not sure where to go? Ultimately, focus on eating a well-balanced diet. Reduce overeating. Use mindful eating techniques. This will teach you to savor your food and slow down preventing a cycle of overeating.
Get support. Surround yourself with like minded people that encourage you to meet your goals. To be successful you need motivation and accountability Support in your weight-loss journey is vital. Find a workout partner or someone you can call to talk you off the ledge when you want to finish the entire carton of ice cream in one sitting.
Do not fixate on those scale numbers. It can actually very misleading and does not capture all your progress. Instead, look at non scale victories: clothes fit better, completed a 1 mile run without getting winded, went from lifting 5 pounds with difficulty to 20 pounds with ease.