Essential Keys to Weight Loss
Whether your goal is to lose weight, live healthier, or exercise more, you need a set of “tools” to support you everyday. The below tips are just what you need to get started on that journey. These tips are simple and easy to implement!
Stock your kitchen
Your first line of defense for treating your body well is having your kitchen filled with fresh, already prepared options, making it easy for you to grab foods at any time. Stock your kitchen, refrigerator and pantry each week and keep those foods at you fingertips.
Plan balanced, satisfying meals
Making a healthy meal can feel overwhelming. Keep it simple by planning ahead with combining fruits and vegetables, add a moderate amount of protein, an unsaturated fat and fiber rich grains.
Plan your grocery trip
Make the time to hit the store once a week and consider it a non-negotiable appointment! Set yourself up for success: write out your planned meals, make a list and get shopping
Create a schedule/routine
Changing your body requires changing how you spend your time. Decide when you are going to plan meals, prepare food, and exercise. Take small steps each week, write the actions in your schedule and stick to it!
Learn portions and measurements
Create some awareness around your portions allows you to control your choices. Take the next month to experiment: get out measuring cups, spoons, consider buying a food scale and start measuring at mealtime.
Track your food
Get a small notebook or your phone notepad and start tracking what/how much you eat, what you drink, and your mood. Tracking enables you to pick up on patterns and notice what you are consistently putting into your body.
Ask for support
Change is hard and you don’t have to do it alone. Get others involved in your health journey by asking for support. Watch how contagious the energy is!
Feast on color
Feast on the rainbow of fruits and vegetables to give your body nutrients. Sweet fruits/vegetables (apples, strawberries, carrots, butternut squash) help lower sugar cravings. Leafy greens (spinach, broccoli, kale) are energy boosters full of oxygen that fight fatigue.
Write down your favorite meals and consider new ways to add fresh, whole ingredients. Use agave nectar instead of sugar, 100% whole wheat bread instead enriched, olive oil instead of butter. Be creative!
Just add water
Nothing is more cleansing and healing for our body than water, yet dehydration is very common. The headaches, fatigue, and fowl moods could be linked to water intake. Grab a bottle to keep with you and fill it up at least once a day.
Chew more and put the fork down
We are often left unsatisfied with our meal when we don’t slow down and chew each bite. This tip can dramatically change your experience with food. At your next meal, put that fork down, chew your food and enjoy every bite!