01 Jan Essential Tips to Losing Weight – Change what you eat and drink….
OK, so now you know about creating a calorie deficit; let’s talk about how to achieve it. There are two ways to lose weight: changing what you eat and changing how you move. Most people find a combination of the two leads to the most effective weight loss…
If it were only this simple right! This is where guided support and an accountability partner makes all the difference.
Here is a list of some “first steps” in accessing where you need most support and accountability in the actual “implementing”
- Track what you eat: As you track your intake, you get the bigger picture of what your food contains: carbs, fats, proteins, fiber, vitamins and minerals. To get the biggest nutritional bang for your calorie buck and create a bigger calorie deficit, consume the majority of your calories from unprocessed, whole foods. Example: Choosing the banana and whole toast over banana bread.
- Skip the soda: Soda has “zero” nutrients. Too much added sugars — sweeteners added to foods or beverages when they are processed or prepared — are little more than empty calories that can lead to weight gain and increases risk for heart disease, diabetes and cancer
- Drink Water: Hydration is important for everyone, but it can also be a key component of your weight-loss efforts. In addition to keeping your body’s engine burning, water helps to stave off hunger
- Plan your meals: Planning healthy meals ahead of time is one of the easiest things you can do to set yourself up for successful weight loss. It not only curbs the last-minute fast-food drive-thru but will also help you save time, calories and money.
- Practice Mindful Eating: Multitasking while eating — munching in front of the TV, snacking while writing emails or constant “sampling” while cooking — makes it challenging to be aware of what you’re putting in your body. Mindful eating is being aware of the taste, texture, smell and your body’s hunger and fullness cues. Mindful eating is key to losing weight and keeping it off!
Which area do you need an accountability partner and the most support in implementing?