The top 7 tips to lose weight once and for all and keep it off!
March is National Nutrition Month.
Despite being a diet-obsessed county, more than two-thirds of Americans are obese or overweight.
The reason???
We eat more calories than we burn.
Weight gain and weight loss come down to calories in and calories out.
If you take in more calories than you burn you will gain weight.
Take in less you lose.
Yet, there is a $70 billion per year diet industry trying to tell you that your weight gain is because of carbs, or because you ate after 8 pm.
These are lies and are meant to get you to spend money.
To lose weight you need to be in a slight caloric deficit (not too much or you will slow your metabolism and eventually gain the weight back and then some)
I have worked with nearly 1,000 women teaching them how to lose weight, while eating the foods they love and keeping it off, for life.
Here are some of my top tips for lasting weight loss:
Eat when you're hungry and stop before you're full.
Many people can no longer distinguish between the feelings of hunger, satiety, and complete fullness. Stop and pay attention the next time you eat and be mindful of when you have had enough versus stuffing yourself.
Find exercise that you enjoy.
To burn more calories, and therefore lose weight, we need to move more. The key is to find exercise that you enjoy so you look forward to it, rather than dread it.
Get to sleep!
Sleeping 7-9 hours per night is essential for your hormones. Ghrelin and leptin are your "hunger" hormones and without enough sleep, they will over-activate ghrelin, which makes you hungry, and underactivate leptin, which signals you are full, leading you to overeat.
Eat small, frequent, balanced meals.
Eat small meals with protein, fats, and carbs, every 2-4 hours. This will keep your blood sugar stable, keep you feeling full and help prevent overeating.
"Cheat well".
Learn which foods are "worth it" to you. When you eat right 80% of the time the other 20% won't make a difference in your weight loss success. But when you are going to have a treat, choose what you want and will truly enjoy, and don't just eat something because it's there. Have the treat, savor every bite, and move on, guilt-free.
Stop labeling food as "good" and "bad".
Rather than label food as “good” and “bad”, focus on making better choices. When you label food as good and bad you are essentially labeling yourself as good and bad when you have them. This can lead to the all-or-nothing mentality where once you eat "bad" food you feel like you blew it and might as well just start over on Monday. Avoid this by knowing you can fit all foods into your diet.
Stop trying to do it alone.
With so much dieting misinformation out there it can be hard to know what and how to eat anymore. Learn what it REALLY takes to lose weight and keep it off, the right way. Get a coach to educate you, motivate you and hold you accountable. Accountability is the difference between consuming information and taking the action necessary to produce REAL results.
Click here to set up a free discovery call.
I promise you will leave the call with information to help you on your weight loss journey!
Join my Free FB group here, for education, motivation, recipes, and support.