10 Proven-Effective Tips
DAY 2 of the New Year!
10 proven-effective tips to jumpstart and continue your weight loss.
Don’t turn to fad diets!… they’ll only leave you feeling deprived and wanting to give up!
Set yourself up for success with these dietitian-approved tips ……….
1. DON’T SKIP MEALS
“To jump-start weight loss, get your hunger in check by choosing satiating meals and snacks every three to four hours. For optimal hunger control, aim to have meals and snacks that contain both protein and fiber – two nutrients that have serious ‘staying’ power.”
– KaraLydon, RD, LDN, RYT
2. MEAL PREP IN ADVANCE
“Pre-slice vegetables and fruits, and keep in air-tight containers at eye level in the front of your fridge. They should be the first items you see when you need a quick snack. Having pre-sliced veggies makes it easier to whip up omelets, salads, casseroles and soups. If you feel you pressed for time to slice your own fruits and veggies, most grocery stores sell them pre-sliced from their kitchens.”
– AngieAsche, MS, RD, LMNT
3. PACK NUTRITIOUS SNACKS
“Bring a small snack to work, and eat it 30 minutes before you begin your commute home. This will curb the insatiable hunger, preventing a trip through the drive-thru. It will also make dinner preparation or last-minute stops at the grocery store so much more bearable! My favorite options are almonds or a Greek yogurt.”
– LaurenGibson, RD
4. POWER UP BREAKFAST WITH PROTEIN
“Rather than focusing on ‘lightening’ breakfast with fewer calories, I make sure to pump up the protein and fiber at my morning meal. That usually means adding an egg white-and-veggie omelet or hard-boiled eggs with fruit, plus a small fiber-rich muffin or small bowl of oatmeal. What I eat in the morning not only sets my hunger level but also sets the tone for how I’ll eat throughout the day.”
– ReganJones, RD
5. PILE VEGGIES ON YOUR PLATE EAT & EAT YOUR VEGGIES FIRST
“Focus on eating more veggies. Crowd out your plate by packing in as many veggies as you can. You’ll feel fuller, you’ll get loads of nutrients yet very few calories, and you’ll be practicing portion control without even thinking about it.”
– RachaelHartley, RD, LD, CDE
6. DRINK MORE WATER
“Our bodies need lots of water to keep our energy levels up, undergo regular digestion, etc. Drinking water before meals also helps to curb hunger and keep you satisfied before, after or during a meal.”
– KatieSerbinski, MS, RD
7. DON’T DEPRIVE YOURSELF
“Allow yourself to have a treat from time to time! If you deprive yourself, chances are that over time you will give in and binge. Instead give yourself a set number of times (2 to 3) per week where you can treat yourself without feeling guilty.”
– KelseeGomes, MS, RD, CSSD
8. FIND WAYS TO MOVE MORE DURING THE DAY
“Aim to get 10-minute increments of exercise at a time; this could be walking around while on the phone, parking in far-away parking spots or taking the stairs. Just find ways to sit less because small changes make a difference, especially if you move to boost energy instead of hitting the candy jar or vending machine.”
– RebeccaClyde, RD, CD
9. SET A SMALL, REASONABLE GOAL, ONE GOAL AT A TIME
“You can easily get discouraged if you can’t reach the big goals you set for yourself. Choose one goal at a time, and once that feels easy and routine, set your sights on a new goal. Slow and steady always wins the race!”
– EmilyCooper, RD, LD
10. GET A GOOD NIGHT’S SLEEP
“Getting a good night’s sleep helps guide your food choices by controlling your hunger and fullness hormones, ghrelin and leptin. Ghrelin tells your brain it is time to eat, but when you lack sleep, your body makes more ghrelin. The reverse is true for leptin, the hormone that cues fullness; sleep deprivation slows down leptin production. These hormonal changes cause you to overeat, resulting in unwanted pounds, so put the phones away, cue the sound machine and plan for six to nine hours of shut-eye.”
– HolleyGrainger, MS, RD
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WE ARE NOT MEDICAL DOCTORS: therefore, we do not diagnose illness or prescribe pharmaceuticals. We are nutritional consultants and make suggestions relating to nutrition. None of the information offered here is intended to replace any program that your medical doctor has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking. It is recommended that you take your products at least one hour prior to taking your medication so that the minerals offered can be fully assimilated.