There is not a magic way to lose weight. It takes work. And it’s constant. Similarly, for those who need to gain weight, it takes work too. This is not meant to discourage anyone. It’s a matter of fact- if you want to achieve goals, you have to set them and work towards achieving them. It’s not about drinking celery juice every morning or eating a breakfast cookie. There are real smart ways to lose weight effectively and I am going to share with you a few simple tips that you must follow religiously in order to achieve your goal.
Keep a journal. You bite it, you write it! I have said this often- numerous studies have shown the effectiveness of food journaling for weight loss. And, not just the foods you eat, but write down your thoughts- it is true that our eating habits are usually connected to our emotions — whether we realize it or not. And so when you start journaling you can see patterns in when you eat, what you eat and how you eat (fast, slow, with others, alone, late at nite, etc).
Pick a set time to exercise each day. Exercising consistently at a certain time each day may help you successfully lose weight and maintain weight loss.
Reorganize your plate. There are many different theories out there in the “diet universe” where some say eat more protein, some say eat more fat etc. I believe if you load up your plate with ½ veggies, ¼ whole grains and ¼ protein you will lose weight. Just be careful, potatoes, corn, and peas are starchy vegetables, so they go in the grains category.
You don’t have to clean your plate. No matter how delicious it is, eat just 80% and leave back the rest to bring home for the next day. Don’t eat until you are stuffed. Eat until you feel just 80% full.
Keep unhealthy foods out of your home. If you can’t see it, you can’t eat it. Instead of chips and cookies, keep convenient and easy-to-prepare items at close reach. Such items include nuts and seeds, precut fruit and vegetables, string cheese, edamame, eggs, salmon, and yogurt.
There are a few more key “ingredients” to helping you to lose weight- STAY HYDRATED, GET ENOUGH SLEEP, AND DON’T SKIP MEALS. Your body often tells you what you need, you just have to listen and learn and follow through. When you start to see the success of what you have been practicing you will smile with confidence and know you have taken the right path!
For more information and guidance, reach out to me at rachel@livehealthynyc.com