Small changes can lead to big results! Weight loss doesn’t have to be a result of massive shifts. In this newsletter we will discuss?15 small changes you can make to optimize your weight loss journey.
- Prioritize protein!?Have protein at each meal! It helps to keep us full and reduce snacking and cravings.
- Choose whole form over processed.?Eat foods, especially grains, in their most complete / whole form. This helps with stabilizing blood sugar as it often provides more fiber (ex. Brown rice vs rice cake)
- No naked carbs!?Do not eat grains, starchy veggies, or fruit “naked” aka alone! Always pair them with healthy fat and or protein to help stabilize blood sugar and prevent peaks and valleys.
- Utilize frozen veggies?for easy meals!?Broccoli, peppers, and cauliflower rice are super easy additions to dinners that can add color, nutrients and fiber!
- Hydrate first!?Drink a large glass of water before a meal so you do not mistake hunger with thirst.
- Choose no-cook protein in a pinch!?Make your life easy and buy no-cook proteins like canned wild salmon, refried beans, smoked salmon and grass-fed beef sticks.?They are easy options to add to meals without spending time cooking.
- Eat mindfully!?When you start to eat slowly and tune into your fullness cues, you end up being more satisfied and stop eating before overindulging.
- Only eat foods you actually like!?If you do not like kale for example, choose arugula or spinach - this matters for consistency!
- Eat your favorite foods - in moderation.?If you cut out all of your favorite foods, you would likely overeat them. So if you love dark chocolate, perhaps having a square or two a night will help you stay consistent.
- Put bread in the freezer -?this helps create resistant starch which is better for your blood sugar.
- Pre-slice veggies for 3 days so you have them to grab for snacks or to add to meals.?You are more likely to include them in your day if they are already prepped!
- Pick leaner proteins, sometimes!?Fat is NOT bad; however, leaner cuts can be helpful calorie-wise. If you find yourself always gravitating towards the fattier cuts, try a learner option once in a while.
- Avoid a sedentary lifestyle!?Physical activity is a must! Non-exercise activities will add up too! Think taking stairs instead of elevators, walking the dog, playing with your kids, using a restroom on another floor. Just get moving!
- Eliminate liquid calories.?This includes alcohol, sodas, coffee with creamers (all day long). They are not adding any value nutritionally and add up in calories over the day!
- Try intermittent fasting. It is not for everyone, but it can be a very effective approach to reducing calorie intake, especially if you are prone to snacking at night!
At the end of the day, a balanced diet and lifestyle can?provide our bodies with the nutrients and support we need to be at our most optimal weight! We do not need to make drastic shifts. Think small,?consistent?changes to provide the lasting results!
If you want to take a deep dive into your health or would like to talk through your current goals, give us a call to schedule a?complimentary?wellness consultation!
