By: Julie Mancuso, JM Nutrition
For many change is difficult at the best of times, even more so when it is drastic.
Nowhere is this more true than when changing a long-standing unhealthy diet, a less-than-active lifestyle and trying to lose weight (read: Top 5 Foods for Weight Loss).
It’s a fact of life: Most people want to lose weight, even a little. But not too many want to overhaul their diet and lifestyle in order to do so.
If you just happen to be one of these people, you can take small steps in the right direction by trying these quick, simple ways to lose weight. All it takes is a few small adjustments.
Fill up on water
Bump up your water intake throughout the day to suppress appetite, flush toxins and increase energy. Did you know that it is very common for someone to reach for food when he/she is thirsty? Think of all the calories you can save by simply drinking water first!
Don’t care for water on its own? Add some lemon and drink up.
Wait it out
After you finish eating, it takes approximately 20 minutes for your brain to signal to your stomach that you are full. When you still feel hungry, 20 minutes can feel like an eternity. However, I promise that if you resist the urge, you will soon discover that this strategy works! If you are still hungry and don’t want to wait, your back-up plan should be to fill up on more vegetables and lean protein or good fat. This will help you lose weight.
Keep track of what you eat. I know, you hear this all the time and it is a nuisance. Believe me, I know. However, it is the #1 tip recommended by nutritionists to help people lose weight. By logging your food, you can monitor your triggers (or have someone like me do it for you), become aware of mindless eating, track your carbohydrates, etc.
From my experience, my clients that track get better results. Pure and simple.
And just before you say to yourself, “Forget this step! I’m not doing it”, put your smartphone to a good use and take pics of the food you eat. Your phone will store the date when the pic was taken. Fast and simple. No more excuses!
Cut back instead of cutting out
Don’t quit anything cold turkey. Don’t deprive yourself of all that you like. Just start cutting back, little by little. Over a period of time all your small cut backs will add up, resulting in some weight loss.
If the thought of entirely cutting out your afternoon treat or night snack makes you nervous, then just start by scaling back. If you are like many that reach for those 2 cookies every night, try just having 1. Think about it, by reducing your cookie intake by just one cookie every night, you will eat 30 fewer cookies in a month. Isn’t that a whole box of cookies? It’s incredible when you stop and think about it.
Leave cereal for the kids
Breakfast is still the most important meal of the day, and for many people cereal is the go-to food. Much of today’s consumed cereal, however, is loaded with all sorts of undesirable ingredients, sugar being the biggest and worst. If you start your day off with sugar, you will continue to crave it for the rest of the day, let alone all the other negative side effects that come as a result of its digestion. You will find it near-impossible to lose weight.
Eat nutritiously instead. Opt for a breakfast that includes protein and a complex carbohydrate (high in fiber, low in sugar). For example, cut your cereal portion in half and combine with plain yogurt and berries. For other ideas have a look at my postings:
Remember, “A journey of a thousand miles begins with a single step,” (Lao-Tzu) or maybe just a few small ones.
If you have already tried some or all of these recommendations and/or are stuck in your weight loss goals, but need to take it to the next level, then contact me for a FREE consultation, and I will explain how I can help you make a change.