- Diet & Weight Loss
Simple Eating Tips That Promote Weight Loss
#1 EAT BREAKFAST
Breakfast is the most skipped meal of the day yet arguably the most important. After 7-12 hours without food (fuel), it 'breaks a fast' and replenishes blood sugar stores.
Studies show that people who skip breakfast typically weigh more. Eating breakfast helps regulate our appetite throughout the day. Don't have time? Get up earlier. Keep quick breakfast foods on hand. Prepare it the night before.
- yogurt with fruit or granola
- natural almond butter on whole grain
- oatmeal with raisins or berries
- hard-boiled egg
- cottage cheese and fruit
#2 DON'T SKIP MEALS
Skipping meals triggers overeating and encourages unhealthy food choices. It reduces the nutrients our body needs and has a negative effect on our concentration and energy level throughout the day. Eating five to six small meals and snacks per day is ideal.
- double or triple a meal batch
- freeze ready-made meals
- use a slow cooker
- grill, stir fry or microwave
- keep healthy snacks handy
#3 INCLUDE PROTEIN WITH EVERY MEAL & SNACK
Protein provides the building blocks for our body's growth, repair and maintenance. It helps keep blood glucose levels stable. Because it digests slower than carbohydrates, it helps sustain the appetite until the next meal.
- raw nuts
- almond butter
- lean meats
#4 DRINK PLENTY OF WATER
Did you know the human brain is made of 85% water? Muscle consists of 75-80% water. Bones are 10-15% water. It makes sense to get plenty of water throughout the day. It assists with fat burning, maintaining healthy skin, and digestion. The color of urine is a good indicator if you're getting enough water - dark yellow is a sign of dehydration.
#5 CHOOSE WHOLE FOODS (UNPROCESSED)
A good rule of thumb is to eat foods in their most natural state (ex. fresh produce, meats and dairy). If it comes in a box or from a drive-up window, it's processed. It's best to shop around the perimeter of the grocery store and stay clear of:
- high-fructose corn syrup
- corn sugar
- white flour
- processed sugar
#6 AVOID CARBS AT NIGHT
Nighttime Enemy #1 - refined/processed convenient food (rice, pasta, bread, cereals, chips, cookies, candy, etc). As the metabolism slows during sleep, the excess glucose from these foods can potentially go unused and stored as fat. HINT: eat only lean protein and vegetables after 7pm.
#7 MINIMIZE ALCOHOL CONSUMPTION
it is widely held that alcohol stimulates appetite. We tend to eat more than we normally would while imbibing, Plus, alcohol contains 'empty' calories (no nutritional value). One glass of white wine has 90 calories and a regular beer has 150 calories, Calories in hard liquor can double if you add a mixer such as fruit juice.
For healthy adults, drink alcohol in moderation. According to the Mayo Clinic, "...that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger."
Kelly is the founder of Wellthy Living, author, speaker and creator of The ONE RESULT System. She combines her experience as a certified Wellness Coach & Personal Trainer with her knowledge of exercise & nutrition to help you look and feel the way you want to. Her simple yet sophisticated program teaches you how to embody a new self-image, to rescript negative self-talk, and to create your own unique strategic plan to put her system into action and FINALLY achieve the level of health & fitness you’ve always wanted!
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