12 Tips for Weight Loss Success
1. Drink water regularly
Try to drink water when you first wake up, between meals (if you drink too much with meals, it dilutes digestive juices), and an hour before bed time. Sometimes you think you are hungry, but it is really just thirst. Try to replace soda and sugary drinks with water. If it is just to bland, add a splash of lemon, lime, or orange juice to it.
2. Eat complex carbs
Replace refined/simple carbs (pasta, white bread, bagels, pretzels, or chips) with complex carbs (whole Fruits, vegetables, whole grains, nuts, seeds, and legumes).
(Complex carbs promote stable blood sugar, digest slower than simple carbs, and help you feel fuller longer). Simple carbs can increase constipation, complex carbs encourage digestive flow.
3. Eat healthy fats
These will help your hair, skin, nails, brain, vitamin absorption, and bodily functions. Some healthy fats are: Nuts, seeds, wild caught fish, avocados, unrefined coconut oil, and extra virgin Olive oil.
4. Consume lean protein
The richest sources of protein include: Red Meat, dairy, eggs, and fish. Some plant sources are: beans, nuts, and seeds. Tofu, peanut butter, and vegetables also contain protein. My favorite protein powders are Vega One and Ideal Raw.
5. Don't eat after 7 PM
Having a cut off time to stop eating at night helps your body have enough time to digest your food while you are awake. While you sleep your body repairs itself better if it doesn't have to be digesting food at the same time, you will also sleep deeper. At first it's hard to get out of the habit of eating late. At first, try having a handful of almonds or herbal tea.
6. Eat a Hearty Brunch
I prefer to drink fluids first thing in the morning, to give my body a
few more extra hours to fat burn and repair itself before I dive into my breakfast.
But everyone is different. Listen to what your body wants, and work into your
routine slowly. For every meal it is important to include protein, complex carb,
and fat. Some ideas would be:
-Eggs, with coconut oil cooked spinach &
mushrooms (served with hot sauce)
-Chopped sweet potatoes, cooked kale,
-Ezekiel Bread Toast, Topped with Almond Butter & Sliced
7. Eat Until you are 80% Full
This will take some time to get used to. I recommend the "one plate rule" (eat only one plate of food each meal. Don't go back for seconds) to my clients. Over time your stomach will shrink and you won't feel like you need to stuff yourself every time you eat. Your stomach is a muscle, it can expand and contract.
Make sure you eat enough nutrient dense foods at each meal that you feel satisfied. When you eat junk food, it spikes your blood sugars and you want more to feel satisfied. There are a lot of people eating thousands of calories each day, but still feeling hungry. Their bodies are craving the nutrients, and aren't getting them. Once you eat the healthy nutrients your body needs to function properly, your cravings will reduce and you will feel fulfilled with less food.
8. Eat More Frequently
It’s important to continue to fuel your body steadily throughout the day (every 3-4 hours), so you can maintain normal blood sugar levels and decrease the chances of binging when you get hungry. Eating on a steady basis helps your body know there is food available and its okay to burn energy rather than conserve calories and store them as fat. Don't forget to prep your food, so when you get hungry you can grab what is ready for you in the fridge or pantry. Don't buy junk food at the store! If you buy it, you will eat it.
9. Exercise your Body & Mind
When you exercise you can lose weight, lower resting heart rate, and blood pressure. It also boosts your mood. Strive to exercise at least 30 minutes a day to keep your body strong and lean. Just get moving! A body who in in motion stays in motion, a body who isn’t in motion, doesn’t have the drive as much to be in motion.
Exercise your mind daily by meditating, learning a new language, reading a good book, playing Sudoku, changing up your schedule, or doing something new. Challenging the brain makes you sharper all around.
Getting a good night sleep helps with metabolism, appetite, and energy balance. Sleep also helps the body regulate satiety hormones (the ones that help you feel full after eating). Strive for 7-8 hours of sleep each night. If you are having a hard time sleeping, try rubbing magnesium on your feet before bed or taking a magnesium supplement at night to help you relax.
11. Cook from Home
Eating out on a regular basis can really do a number on you body. Restaurants add extra oils, salt, and sugar to keep us coming back for more. Their food is more processes so it can stay on the shelf longer. Portion sizes can be controlled a lot better if we cook from home. Restaurants tend to have larger portions than we need. Learn how to roast or bake your food, rather than frying. Eat more raw foods to cut calories and boost flavor. Add more spices, herbs, and less salt and sugar.
12. Keep track of what you eat and report to someone
What are you putting in your body on a daily basis? Try keeping track of what you eat for a week, you may be surprised. Check labels, and limit ingredients like: sugar, trans fats, high fructose corn syrup,
and chemicals that you can’t pronounce. Focus on whole foods.
Show your food journal to a friend, health coach, or Facebook group. Being accountable for our actions makes us much more likely to stick to our healthy eating goals.
If you would like me to be your health coach and keep you accountable, fill out my free questionnaire here for a free consultation.