6 Surprisingly Simple Tricks for Weight Loss
Let’s soak in some simple nutrition tips that will keep you on track towards your weight loss or weight maintenance goals! Here we go!
Tip #1 Eat Throughout the Day.
The biggest problem I see is people who don’t eat every 3-4 hours, screwing up their metabolism! Check out the differences below in each day and read the notes!
If your day looks like this:
7 am: 1 egg + 1 piece of toast + 1 banana
12 pm: Luna bar and an apple
2 pm: apple
4-5 pm: workout
8 pm: 3 cups pasta + 6 ounces chicken with teriyaki sauce + salad + 2 cups lowfat ice cream
CHANGE IT TO THIS!!!
7 am: 1 egg atop 1 slice whole-wheat toast with salsa, 2 tablespoons low-fat shredded cheese + 1 cup strawberries
10 am: 1 string cheese + 1 apple
3 pm: banana +hardboiled egg
4-5:30 pm: WORKOUT
6-6:30 pm: 1/2-1 cup brown rice + 4 ounces grilled chicken + 2 cups roasted veggies followed by 1 ounce dark chocolate
- Your eating a protein, whole grain, and fruit at breakfast
- You’re eating a substantial amount every 3-4 hours, so you never get too hungry, causing you to overeat
- You’re having a snack before you workout
- You’re eating within an hour after your workout—a lean protein and high-fiber food
- Dinner is much smaller portioned because you’re eating throughout the entire day, fueling your body, evening out hormones, and never getting too hungry—you’re setting yourself up for success! DO it!
- For the most part, you’re combing a protein food (turkey, chicken, fish, eggs/egg whites, pork tenderloin, skirt steak, Greek yogurt, cottage cheese) with a high fiber carb (fruit, veggie, whole grain), keeping your hormones in-check, blood sugar regulated, and stress hormones at bay.
- You’re still getting in a sweet treat. It’s just smaller.
Tip #2: Sushi is Not Calorie Free.
I’d LOVE if it were! Basically, watch the fried stuff, heavy creamy sauces, and oils. Instead, opt for cucumber salads/seaweed salads, sashimi and rolls without the fried, creamy gunk. Typically, I’ll have a miso soup, cucumber salad, sashimi and maybe a handroll, depending.
If you adore sushi, check out this awesome article: http://www.hungry-girl.com/biteout/show/1951
Tip #3: You May Not Eat Junk. But, Healthy Food Still has Calories.
Eating too much of anything, even if healthy, can cause you to gain weight. For example, one cup of white pasta is about 200 calories; 1 cup of whole-wheat pasta is about 200 calories. The whole-wheat has way more fiber to keep you fuller longer and regulate blood sugar as well as more vitamins and minerals, but it still has about 200 calories per cup. Along that line, almonds are super healthy, but 23 almonds are a serving, having about 165 calories. Think of the high-calorie items—nuts, cheese, chocolate, dried fruit, avocado, and seeds as condiments. For example, 1 tablespoon of slivered almonds are used to throw in Greek yogurt with berries, not to eat whole, at your desk, all day long as a snack—that’s likely 1,200 calories then. And there goes all the calories you burnt exercising … plus some.
Check out this awesome list for portions: http://www.webmd.com/diet/healthtool-portion-size-plate
Tip #4: When You Travel, Go Prepared.
People often go “off their diet” when they travel. Don’t! This is a lifestyle, not a diet! And it does take some effort, but it’s worth it! If you spend time working out, spend time on your food. Pack healthy snacks, such as fruit, Kind or Lara Bars, trail mix, almonds, or string cheese and fruit. Do what you need to do when you travel. Think like you’re at home and soon you won’t have to think too much anymore. It becomes second nature.
Tip # 5: When You Eat Out, Think Clean & Small.
Just as with traveling, when you eat out, you’re not off your plan … you’re just adapting. Use the below as you’re dining out checklist:
- Is the item grilled, broiled, steamed, baked, roasted, or raw (such as tartar or sashimi)? If yes, great! Order it.
- Is there a protein source in your meal? If yes, is it about 4 ounces for women and 6 ounces for men? Yes? Great! Get it! If it’s larger, you’ve got protein for tomorrow.
- Is there a veggie on your plate? There better be!
- Are you having wine, bread, dessert, and an app? If yes, NO! You only get one. But, if you’re eating out than more than once a week, try to abstain. Simply order an entrée or app of choice with a soup or salad.
- Not that hungry? If you’re eating according to plan by the time you get to dinner you shouldn’t be ravenous. In fact, you may find that you can simply order a salad with protein and dressing on the side! Perfect! Or get an app of choice with a salad. I love ordering shrimp cocktail with a small salad … get both together and have with a piece of bread and you’re set!
- If you’re eating out at a chain or enjoying ethnic cuisine, such as Thai, look up the calories beforehand, so you can set yourself up for success! Even if it’s not the exact place you go, at least you have an idea! Planning is key. Calorie King is a great site to look things up. Here you go: http://www.calorieking.com/
Tip #6: If You Fall Off, Get Back on!
Tomorrow is a new day. Don’t let today stress you. We’re changing your life and nothing happens overnight. It takes time. In fact, some studies show that it takes 3 months to change a habit. You can do it! You just have to put your mind to it!