Weight Loss Tips

Weight Loss Tips
Fruit bowl

Buy a set of ramekins (small 4 oz bowls). Use these to serve frozen yogurt, ice-cream or other sweets in.

Craving something sweet but healthy? Lay slices of cantaloupe, honeydew, watermelon, mango or papaya on a plate, squeeze on fresh lime juice and eat!

Check serving sizes. Does your granola have 200 calories per 1/2 cup or per 1/4 cup? Does that frozen pizza serve one, two, or even more?

Cover 1/2 your dinner plate with vegetables or fruit and use smaller plates.

Add sautéed mushrooms, bell peppers, and onions to pasta so that you will feel full on fewer calories.

Put low fat sour cream or lemon juice on your baked potato instead of 1 TB of butter for 100 calories and 7 grams of saturated fat.

Order a kiddie size ice-cream instead of a small. Add 25 calories for a cake cone, 60 for a sugar cone or 160 for a waffle cone. Better yet, get it in a dish!

When dining out skip the cheese.

Feel like you might overeat; try using your other hand. It will slow you down dramatically!

Eat fruit with a protein! A medium size mango has just 135 calories! Pair that with a low-fat cheese stick and you have a healthy and filling snack for under 200 calories.

Instead of dessert try a piece of Extra Gum. Dessert flavors include: Key Lime Pie, Strawberry Shortcake, and Mint Chocolate Chip.

Use smaller plates and bowls. Using a 10 inch plate instead of a 12 inch plate can reduce your calories by as much as 22%.

Leave the fruit out on the table and not in the refrigerator. You will eat what you see first.

Package snacks in smaller containers. Do not eat out of a larger bag.

Watch sodium! A high sodium restaurant meal can make your arteries stiffen within 30 minutes and help pack on the lbs. Limit dining out to once a week whenever possible. Check the sodium content of your favorite restaurant meals on-line before you step out.

Be aware of the calories in alcohol. A 5 oz glass of wine has about 120 calories, 1.5 oz of liquor has about 120 calories, and the average beer has about 140 calories. Your body will always burn the calories in alcohol first storing any extra calories from food as fat!

Eat veggies with a protein. A cup of sugar snap peas and 3 TBs of hummus has just 140 calories.

Stand Up! A recent study reviewed in MSN “Sentenced to the Chair” indicates that even physically active people (3 hrs or more of physical activity/week) have an increased risk of heart disease if they sit for 7 or more hours/day. Consider this: the typical sales clerk who is on his or her feet all day burns 500 more calories on average that the sedentary office worker. People who leave an active job for a sedentary one typically gain 16 lbs. in 8 months. What to do? Stand as often as possible i.e., every time you get a phone call stand up, take frequent breaks to stand or walk to the water cooler or bathroom, stand up when you travel on an airplane, hold standing meetings or better yet walking meetings. Stand, stand, stand!

Drink More Water! The body needs water to process calories. Even mild dehydration can slow your metabolism down.

Put your water on the rocks. Ice-cold beverages prompt the body to burn more calories.

Spice up your meals. Spicy foods contain chemical compounds that kick the metabolism into high gear.

  • According to a recent study the best tip of all is to keep a food diary. By recording every bite you take, the time, the amount, and the location you are practically guaranteed weight loss success.
  • If keeping a notebook seems like too much of a hassle consider one of the many phone applications or computer applications. A lot of my clients keep their food in the iPhone “Lose It Program” and guess what their food journals are automatically sent to me so I can review them on a daily basis!
  • If you do not have an iPhone consider tracking your food on-line with MyFitnessPal.
    You got to track to lose!
  • Lastly, EAT! Eat something nutritious every 3-4 hours and keep that metabolism burning! Don’t skip breakfast or go 5 or 6 hours without eating and expect to lose weight. Give your body some healthy fruits and vegetables and watch the scale go down.
January 23, 2017

11 thoughts on “Weight Loss Tips

  1. Kyle Wayne

    I thought it was interesting that you mention drinking more water. My sister is looking to get into weight loss coaching. I’ll be sure to talk to her about how drinking water can also help.

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