I'm so excited because my sister, Meg, is coming to visit me for a few days. She hasn't been here since the first year that I moved here, which was 5 years ago! It will also be good to spend some time with her and take a few days off to relax. I'm not sure what we're going to do yet while she's here. There is so much to do, and hopefully the weather will cooperate!
Today I wanted to discuss weight loss. It is one of the top goals that I most often hear my clients stay that they want to achieve. I know I've discussed it before, but there is so much different information on the subject. What I've also discovered from most of my clients is that they are looking for EASY solutions to their problems. Everyone is busy. Part of the reason people gain weight is because it's not always convenient not to. As bad as that sounds, it's true. It's so much faster and easier to drive through a drive thru on your way home from work than to go home, prepare and cook your dinner, and then do the dishes afterward. It gets exhausting after a while. Believe me, I know.
Obviously regularly eating fast food is not good for your health, and, because of the poor quality of the food, it is most likely going to prevent you from losing weight, or, even worse, make you gain weight. So, what are some easy things you can do to lose weight when you are short on time?
Start each day with a balanced breakfast. I've mentioned this many times before, and I will continue to say it over and over. That's because it's one of the most important things you can do, not only to lose weight, but for your health. It will help to balance your blood sugars right from the start of the day. It will also help keep you from reaching for sugary snacks later in the day. I recommend something such as a smoothie or an omelet with vegetables. If you are in a hurry in the morning, check out my breakfasts on the go blog article.
Eat snacks throughout the day. This also will help to balance your blood sugars and prevent your from rushing to the vending machine when you are "hangry" between meals to get that bag of Doritos or the Snickers bar just because it's the only thing available. Plan and prepare your snacks ahead of time. I recommend eating something in the morning between breakfast and lunch and then something in the afternoon a couple hours after lunch. I recommend something with some protein and fiber to help hold you over and keep your blood sugars balanced such as an apple with some almond or sunbutter or some homemade trail mix made from raw nuts and seeds and some dried fruit.
Plan your meals ahead of time. The best way to avoid the drive thru is when you know you have something delicious waiting for you at home. I recommend writing out a meal plan prior to going to the grocery store, making your grocery list, and then taking a few hours (possibly on a Sunday if that's your day off) to actually prep or prep part of your meal. You can prepare and freeze whole meals so you just need to heat them up when you get home. Or, you can cut up raw veggies to cut down on the time it takes for you to prepare the meal. Whatever works for you and what you are making.
Chew your food thoroughly. This not only will help you digest the food better, but it will slow you down. When you eat too fast, your body doesn't always realize that you are full yet. If you eat slower, that will give you time to realize you are full before you go find something to eat.
Portion your meals correctly. People often include too large a starch portion in their meals. For years we were mislead by the food guide pyramid. Now we are learning that it is more important for us to consume vegetables and that we should try to limit our starches. Try to fill half your plate with non-starchy vegetables or a salad. Then have some lean meat/fish or a vegetarian source of protein and a small starchy portion (grains, sweet potatoes, potatoes).
Don't deprive yourself. If you feel deprived, you are bound to fail. Instead of eating your typical dessert or snack, try to find a healthy alternative that will be just as satisfying. For example, if you are craving something sweet, try a homemade pudding using this recipes (it's one of my favorites.): mix 1 avocado, 2 Tbsp raw cacao or cocoa powder, 2 Tbsp raw honey, 6 Tbsp full fat coconut milk.
These are just a few tips that will help you get on the right track towards your weight loss goals. if you are looking to jump start your weight loss and want some delicious recipes, sign up for my FREE 3 DAy Weight Loss Jump Start guide by clicking here. And, if you are feeling stuck with your weight loss or health, and are struggling to reach your goals, and want to get some clarity on what's holding you back, schedule a FREE 45 minute Discovery Session with me by clicking here.