14 Jun KITCHEN COACH WEIGHT LOSS TIPS
With summer just around the corner, now is the time to start making healthy changes so that you can look and feel great in your summer clothes! Permanent weight loss doesn’t happen overnight. To make the weight loss stick start making small changes, one day at a time. Here are some practical weight loss tips!
Eat your Veggies. Fill half of your plate with vegetables or fruit. Studies suggest that people eat the same volume of food every day. Since vegetables and fruits have a high water and fiber content they are lower in calories than other food groups. If you include more of them you’ll be taking in less total calories.
Focus on Protein. Protein satisfies while fiber fills you up! Try to include both every time you eat. Great protein choices include lean meats, seafood, nuts, eggs, low fat dairy, and soy. Pair them with high fiber foods like fruits, vegetables, and whole grains.
Practice mindful eating. Eat when you feel hungry, not “starved”. Stop when you feel satisfied, not “stuffed”. Eat slowly, savor, sit down, turn off the TV, and enjoy every bite!
Watch the White Stuff. Minimize white flour, white rice, pasta, instant potatoes, and sugar. These foods will give you an instant lift followed by a crash soon after. It’s a vicious cycle that can cause inflammation, obesity, and a host of other medical conditions. When choosing carbohydrates, stick to whole grains, starchy vegetables, and legumes.
Choose Healthy Fat in Moderation. People tend to think if a little is healthy more must be better. This is not the case when it comes to healthy fats and weight management. Choose monounsaturated fats like olive oil, canola oil, nuts, avocados and olives and omega 3 fats from fish oil, flaxseed, chia seed, and walnuts, but watch the portion. One tablespoon of oil, regardless of the type, has 120 calories of fat. That is 3 servings of fat. By comparison, for the same calories you’d have to eat 5 cups of raw vegetables or two cups of berries.
Think of Food as Fuel. If you didn’t give your car gas it wouldn’t run very well. The same thing goes for people! Fuel your body evenly throughout the day with small frequent meals high in protein and fiber. This will keep your energy high, help you avoid temptation and excessive hunger which can lead to overeating, and keep your metabolism humming.
Stay Hydrated. Fluids are essential for your body to function. Most people walk around slightly dehydrated which can contribute to low energy and muscle fatigue. It’s also common to confuse feeling of thirst with hunger, so drink up! Fruit juice and soda are 100% sugar. Try to stick with water, unsweetened ice teas. If you don’t like water, slice up some fresh fruit or cucumber in water and let it soak up the essence of the fruit for natural refreshing flavor and hydration.
Keep Moving. Standing burns more calories than sitting, walking burns more calories than standing, and so forth. Be a body in motion and exercise every day!