All Posts tagged weight loss tips

Nutrition & Weight Loss Tips

Let me just tell you what’s real…

You want coffe, drink coffee. BUT, if you have problems with gluten sensitivity, avoid coffee.

Swap out sweetened teas and sodas for no-cal drinks and you could lose up to 40 pounds in a single year!

Think about your last meal. British scientists found that people who thought about their last meal before snacking ate 30 percent fewer calories than those who didn’t stop to think. Remembering what you had for lunch might remind you of how satiating the food was, which then makes you less likely to binge on your afternoon snack.

Eat lots of protein and eat it in the beginning of your meal. Protein is the best nutrient for jumpstarting your metabolism, squashing your appetite, and helping you eat less at subsequent meals. Think Paleo diet! 

Have a goal. Tell your family and friends your goal. Having a specific goal (# of pounds to lose, fitting into your favorite pair of jeans) helps you drop pounds.

If you must eat bread, chose rye over wheat. Swedish researchers found that rye eaters were more full 8 hours after breakfast than wheat-bread eaters, thanks to rye’s high fiber content and minimal effect on blood sugar. 

Try to get 8 hours of sleep every night.

Drink an UltraMeal medical food shake  (From Metagenics) every day. These shakes provide 15 grams of protein. I have a shake every morning. They provide multivitamins and specific nutrients that help burn fat. 

Eating a handful of walnuts each day may boost your HDL (good) cholesterol, while lowering your LDL (bad) cholesterol.

If you want eggs every day you can have them.

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Weight loss – some of my tips

Each morning, think ahead to what food challenges you might encounter during the day. Then prepare in your mind how you can handle the situation.

I often get asked “Should I weight myself every day?” I say “No”. I go by the body composition analysis test I perform (body fat, lean muscle mass, water, etc) and I find clients more relaxed with weekly or every two week weight-ins.

Continuously remind yourself what the goal is. Every time you reach for something not on the program, you need to remember the goal and that makes it easier to stick with healthy food choices.

Intermittent fasting from the time you go to bed at night until mid-late morning is OK. I use to coach clients that as soon as they get out of bed they should eat some almonds. Now, I encourage morning exercise and if you can do it on an empty stomach, I’m fine with that. Taking a break from eating is important. The hormones that work to break down fat and glycogen (stored in sugar) need you to let them alone to do their job. 

Exercise is an essential element to getting and staying healthy. I will coach you and together we will figure out the best exercsie routine for you. I need you to exercise to ‘up’ your metabolism. 

It’s no secret that I am into the Paleo diet. This means you’ll be eating lots of meat, poultry, fish, eggs, and fat. You get lots of plant foods too. Make sure that the fruits and veggies you include are diverse and are different colors (each color signals a different nutrient). You will not be  chowing down on grains, (bread, pasta, etc) and other refined carbohydrates.

I am serious about weight loss. Stay away from vending machines, snack rooms, and cakes to celebrate the  birthdays. I don’t want you being tempted to eat junk food or overeat. You tell me your goal and I will help you to change.

 

  

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