What is holding you back from achieving your weight loss goals? Maybe you feel you don’t have time to exercise or prepare a healthy meal. Maybe dining out is your downfall. Or maybe you simply don’t know where to begin. Here are some quick tips to help simplify the weight loss process. You can achieve your goals!
Be a Planner!
Don’t just dive into your weight loss program without a plan. Before starting, set realistic goals for yourself that are specific, measurable and appropriate given your current physical condition. Set a time-frame for your goals and create a plan for yourself. If your goal is to exercise three times per week, create a calendar for yourself with set exercise times.
Give Yourself a Reason to Stick with Your Plan!
Before launching your weight loss journey, make yourself an offer you cannot refuse. Fill in the blanks: “If I reach my goal by ____________, I will treat myself to a well-deserved reward of _______________.” Try to avoid food rewards. Awards can be a shopping trip, a massage, a mini-vacation or anything else that you’d consider to be a treat.
Are You Exercising Enough?
Whether you are an inch loss or weight loss INEVO Contouring client, we cannot stress enough the importance of regular exercise. Try to get at least 30 minutes of moderate physical activity in each day. This will help you burn extra calories. Go for a walk, job, swim or bike ride. Don’t forget about what you are already doing! Stair climbing, gardening, pushing a stroller and housework all count.
It’s All About Portion Control!
Here’s some food for thought: Did you know that we eat most of what we put on our plate? Control how much you eat! When at home, use a smaller plate.
Clean Out Your Kitchen.
If your cabinets are packed with unhealthy foods, you are more likely to eat them. Do some cleaning. Out with the old and in with your new, healthier foods. Replace your unhealthy foods with plenty of healthy alternatives; including low-fat dairy products, whole grains, fruits, vegetables and lean meats.
Dining out doesn’t have to mean the end of healthy eating.
Remember to control your portion size. Restaurants tend to serve larger-than-average portions. Place half of your meal into a to-go container before enjoying your meal or split a meal with a friend. You should also go easy on sauces such as dressing, BBQ and other sauces.
Aim to drink eight, 8 ounce glasses of water per day. Carry a bottle of water with you at all times. This can help prevent sugar cravings and leave you feeling full.
Carry Healthy Snacks with You. Place a protein bar, whole wheat crackers, nuts or fruit in your purse, backpack or workbag. This can help prevent the need to run to a vending machine or fast food restaurant while you are working or running errands.
You can Still Enjoy the Party.
Whether it’s a holiday party, get together with friends or co-workers or a birthday party, you can still enjoy the party. Eat a small meal before you attend a party. Parties are often full of finger-foods and appetizers that are high in calories. Eating before the get-together can help you to avoid overeating unhealthy foods. How you dress can also influence your eating. Avoid wearing loose-fitting clothes. If you were something a little snug, you’ll notice when you are becoming full. Ladies, carry a clutch instead of a purse. This was you’ll have one less hand for eating and will eat slower.
Make a list of unhealthy foods you do not want to eat whether you are home or dining out. Stick to this list.
There are a number of fats out there and understanding them can help you make wiser decisions when it comes to eating. Educate yourself! Not all fats are the same and some are better for you than others. Aim to avoid saturated and trans fats. These fats can increase your risk of developing cardiovascular problems. Instead, opt for plant-based oils and foods with polyunsaturated fats and omega-3 fatty acids.
Feeling Full Yet?
Did you know that it takes at least 15 minutes for your brain to get the message from your stomach that you are full? Allow a little time before digging in for seconds. If you can’t seem to feel full, try drinking eight glasses or water per day and eating plenty of fruits and vegetables.
Keep a Diary or Journal!
Keep track of what you eat and how much physical activity you are receiving each day. Also, record your weight at the end of each week. This is useful in allowing you to track your goals. This information can also be used to help you see where you need to adjust your eating and physical activity levels to best achieve your goals.
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