If you are trying to lose weight, I have put together five great tips to point you in the right direction. Sometimes, it is hard to stay on your regimen, but I would encourage you to “hang in there.” The end results are worth the hard work — and as you get more and more into a routine, you will find that eating right and exercising just become a normal part of your lifestyle. Of course, there are times when we “fall off the wagon,” but pick yourself up as quickly as you can. The longer you wait, the harder it is to “get back on the horse,” so to speak.
So here are five tips to get you on your way!
Never skip the most important meal
For a change, I am not talking about breakfast! Instead, I am talking about your recovery meal after your workout. According to Amanda Carlson-Phillips, Vice President of Nutrition and Research for Athletes’ Performance and Core Performance, “So many women skip post-exercise nutrition because they don’t want to ‘undo the calories they just burned.’ But getting a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique.”
Maintain realistic goals
It is very important to have goals. I would encourage all of you to write down your goals to help you focus. However, having a smaller goal, such as losing five to 10 pounds, may bring about a more successful outcome for you than if you set and focus on your long-term goal. Instead, short-term goals are like stepping stones to your long-term goal. For example, your short-term goal could be to lose an exact amount of weight in, say, four weeks. The authors of a study which was published in the Journal of Consumer Research noted that “more flexible goals seem more feasible, which in turn boosts your sense of accomplishment, encouraging you to stay driven.” So, just write down small step goals and not the large picture. It is much easier to reach a goal that way, and evidently, according to studies, much more effective. Don’t get me wrong, long-term goals are essential and should be set, but they can make you feel overwhelmed or discouraged at times. Stay focused on the present, and your future will be successful.
Mind your portion size
When serving lunch or dinner, instead of fastidiously measuring out your servings, grab a smaller sized plate. I have also read that if your food sits on your plate with no other individual item touching another, you can be pretty sure that your portion sizes are about right. I have found it very effective to use a smaller sized plate though rather than the usual larger sized dinner plate.
Here’s an easy visual from PopSugar for measuring out portions which might help you visualize how much you should be eating.
Adopt healthy habits
When you are trying to adopt new healthy habits, it is important to take a long hard look at some of your old, long-standing practices that might sabotage your efforts if you overlook them. If, for example, you are a morning person, then working out in the morning will probably work out best for you. If you are a night owl, exercising after work will probably work better for you. Don’t do what doesn’t come naturally for you. You are much more likely to stay focused and stick to an exercise routine if you do it when you are at your best. For me, getting up 30-45 minutes earlier in the morning works out much better, and because it’s my best time of day, exercise energizes instead of drains me.
Also remember that sleeping is one of those healthy habits you can adopt. You should be getting seven to nine hours a night for better weight loss and healthier living. I have read that enough sleep may even stave off bags under your eyes! A study published in the Proceedings of the National Academy of Sciences actually showed that when women get enough sleep, they don’t take in extra, unnecessary calories to stay awake. The study noted that “Adequate beauty rest can help you pass up pick-me-up snacks and head off added pounds.”
Keep healthy fats in your diet
Although mentally you may think that eliminating fat from your diet staves off some guilt and even might help you lose more weight, in fact, purchasing foods labeled “low-fat,” “non-fat,” or “fat-free” may cause you to eat up to 50 percent more calories. According to three studies by Cornell University’s Food and Brand Lab, fat is not the issue when it comes your weight because most of these foods only have about 15% fewer calories than their regular counterparts. My advice is to go for the full-fat version—you will eat less, and you will probably enjoy the taste much more!
Of course, some of you will find it easier to work with a partner so that you have common goals and can encourage each other. For others, accountability is a necessity. If that is the case for you, I would suggest you hop on a free call with me so that we can discuss how I can help and support you while steering you in the right direction with an individualized food and exercise plan tailored to your needs. CLICK HERE TO SCHEDULE your free strategy session now.
If you already have a habit you regularly incorporate into your lifestyle, share it with me. I would love to hear from you.
Out of all of these, I find that sleep is the most helpful! Sometimes even if I plan to allow time for long sleep, unwinding can be hard. But the effects are the most impacting on how well I do with the rest of the list!
I am loving the easy portion guide. I wish I knew that earlier, definitely struggled in the past with how much to eat. Thank you!
I love the tip on eating a recovery meal! It is so essential and not emphasized nearly enough. Well done!
I like how these are simple but very effective tips people can incorporate into their daily routines. Great idea to use a smaller plate!
I love all of these but keeping healthy fats in your diet is my favorite! Can’t absorb nutrients or keep blood sugar stable without it!
Wow this five great tips really useful to me! Very informative article!