4 Weight Loss Tips, That Work

The question I get asked most often is “how can I lose weight”? Even the skinnest of people will ask me this. While I do not like to focus on weight as a number on a scale, I do recognize the importance of managing our weight, as it does play a big role in so many other aspects of our health.

It is common to resort to the latest diet in an attempt to lose weight. The marketing is enticing, promising big results in a short period of time. The problem is that these diets are geared towards the masses, assuming every body is the same. And even if results are seen immediately, they are often not long term. In fact, losing weight very quickly often results in gaining it right back, plus more.

The most important part of managing your weight is making the process a lifestyle, not a diet. Here are my four tips that can be incorporated on a daily basis.

1. Protein and fat at every meal. I can not stress this enough. Without protein and fat, the carbs alone will spike your blood sugar causing a big drop shortly after. No amout of willpower will keep you from reaching for a quick, and usually unhealthy, snack when you are feeling that hunger. Protein keeps you feeling full longer, and fat slows down the digestion of carbs. We also need protein and fat for many bodily functions. Not all fat and protein are created equal. It is just as important to make sure you are getting good quality protein such as fish, eggs, organic tofu, chicken, ets., as well as good quality fat such as olive oil, nuts and seeds, and avocado to name a few.

2. Meal Plan: The dreaded meal plan. Trust me, this is a game changer. While you do not have to be an army soldier about it, just having a general plan can be the difference between having a salad vs a burger for lunch. When we plan out our meals, we know what we will be having, or at least some healthy options. Waiting until you are already hungry to decide what to eat will likely lead to an unhealthy choice.

3. Ingredients: Yes they matter. Make sure to check the ingredients on anything that has an ingredient list. Some food items that we think are healthy can actually be loaded with sugar and seed oils, two things that will set you back on your weight loss journey. This goes for food and supplements. I have seen clients use supplements that they think are healthy with the first ingredient beign sugar. Any benefit of that supplement is completely negated.

4. No screens during eating. I know I know. This is usually the hardest one for people to follow. We love to eat so much, yet we distract ourselves with our computer, phone, tv, etc. when we do it. Our brain can only do one thing at a time. When we chose to have a screen during meal time, our brain will focus on the shiny object instead of digestion. You are also more likely to overeat since your brain is not registering the food going in, leaving you unsatisfied after the meal has ended.

5. BONUS: Movement: Just a 5 minute walk after a meal can significantly impact your weight. Blood sugar balanace is a vital part of weight management. When our blood sugar spikes too much, we release cortisol, which tells our body to store fat. A short walk after a meal will balance out your blood sugar, minimizing later cravings, and the storage of fat.

So which of these can you start implementing today? Start small, and build on each new habit. What can you be most successful at? Even one small change will lead to the results you want to see.

I have helped many clients create a personalized plan that becomes part of their lifestyle. They continue to manage their weight and feel great. Curious about creating a personalized plan? Request a FREE 30 Minute Wellness chat. You will walk away with a few tips that you can implement right away.

Schedule it HERE.