Some people lose weight through intermittent fasting, cutting out carbs, or becoming a vegan.
Others try to make major changes but end up reverting to their old habits and wind up gaining back any lost weight.
If you’re tired of watching your weight fluctuate, you may need a more gradual approach. Little changes can add up until you see a big difference.
Success is not sudden. But it arrives through small steps and the simple (and not easy) act of consistency.
✔️ Cook more
Preparing your own food allows you to control the ingredients. Restaurant meals tend to have more calories, butter, salt, and sugar.
✔️ Plan, plan, plan
Write out a menu for your daily meals and snacks. You’ll be able to tell at a glance if you’re getting all your required nutrients, and you’ll probably eat less.
And don’t leave the house without water and a healthy snack (nuts work well).
✔️ Stock your kitchen
Keep already healthy, prepared food in your refrigerator that you can grab and heat quickly. Be prepared for when you are tired and hungry so that you won’t turn to junk food.
✔️ Increase your fiber
Some studies suggest that eating more fiber is the single most significant change you can make in your diet.
✔️ Boost your protein
Protein is important for blood sugar control and keeping you feeling fuller for longer periods of time. That is why it is recommended that every meal (and snack) contain some form of protein.
✔️ Sneak in extra veggies
Not only will vegetables add extra nutrients, but the volume (and fiber) will help to make meals more satisfying.
✔️ Focus on whole foods
Processed foods are pre-packaged items you typically find in the grocery store. Whole foods such as fruits, vegetables and natural foods from the Earth provide nutritional value (vitamins, minerals, antioxidants, fiber, water), are naturally occurring, and are free from additives or other artificial substances.
PRO TIP: When shopping, look for foods with 5 ingredients or less AND ensure that you can pronounce all the ingredients!
✔️ Drink water
Quench your thirst with plain water and tea instead of beverages loaded with calories. Staying hydrated facilitates digestion.
Interesting tidbit: Just by losing 2% of the total water in your body, you can decrease performance when exercising by over 25%!
✔️ Slow down and pay attention to what you’re putting on your plate
Studies show that the faster we eat, the more calories we consume. Chewing more slowly will also make it easier for your body to digest and absorb more nutrients!
Slow down and focus on really savoring the texture, flavor, and color of your meals.
✔️ Be mindful
Extremes such as meal plans, restrictive diets, and cheat days take the thinking out of the game.
Being mindful of what you eat and how you feel takes practice and requires you to actively make a choice.
Ready to try something a little different this year? Sign up for our 12-Week Health Habits coaching program that will help you take small steps towards lasting change. During the program, we focus on the above mentioned small steps, keep you accountable, and encourage you along the way. Click HERE to schedule a call.