We all need help when it comes to losing weight. Here are a few things that I have learned along the way in my journey. I hope that it will help you in yours!
1. Get rid of the dieter's mentality: I know this is one you have heard before, but don't make this a "diet"make it a lifestyle change. When you say this is a diet it implies that you will go back to your old eating habits. So get out of that mind set. Say you are not dieting you are on a journey to eat healthier for the rest of your life. Eating healthy doesn't have to taste bad or be boring.
2. Cut your portion sizes: Many people eat way bigger portions than they should. Use the following picture as a reference.
3. Track your food: Download an app that allows you to track your food, such as MyFitnessPal, or track it in a food diary. Track every bite you put in your mouth. If you are a Mom like me than you may be eating more calories than you think, like a bite here or there of your kids food!
4. Make specific goals: Don't just write down a goal like I want to lose 20lbs. Make it as specific as possible such as I will lose 20lbs by Christmas Day. This makes it realistic and gives you an idea of how many pounds you need to lose each week.
5. Cut out empty calories: No more sodas or juice, this includes diet sodas.
6. Exercise: Exercise at least 3 to 4 times a week. It can be a walk, jog, workout program, or challenge from pintrest. Just get moving for at least 30 minutes 3 to 4 times a week.
7. Eat more veggies and fruit: Veggies are like free foods. Low in calories, dense, filling, and nutritious. I don't enjoy vegetables a whole lot, but I have found different ways of seasoning them and I have found that I love them more now! Fruits are just as good for you! Eat a fist full several times daily.
8. Eat less processed foods: I know this is a hard one in our busy world, but you will lose more if you can cut out the processed foods. It is very easy to do this. I turn to other blogs and make foods that are healthy and family friendly now!
9. Clean out your pantry: Get rid of all the tempting foods in your pantry like cookies and chips. By doing this you will be getting rid of the temptations.
10. Avoid hunger: It takes a little longer, but if you plan, prep, and prepare all your meals you are less likely to get so hungry that you binge. I find that when I don't have some planned out for dinner we will tend to eat out or binge. It seriously pays to plan ahead!
11. Tell all your family and friends: Studies have shown that those who have the support of family and friends are more likely to lose weight than those who don't.
12. Treat yourself in moderation: If you have a cheat meal, don't go overboard. Enjoy it, but just make it a meal not a cheat day! Also, if you want a piece of candy get a fun sized piece, or have a small piece of cake instead of a large one. If you treat yourself you are less likely to feel deprived and then binge. So treat yourself just in moderation, and no more then a couple times a week.
13. Motivate yourself: Go buy that bikini that you want to wear, a to small dress, or to small pair of jeans. Hang it wear you can see it everyday. This is will give you the motivation you need to keep going.
14. Reward yourself: For every 5lbs or 10lbs you lose reward yourself. Not with treats, but go buy a movie, dvd, or something like that when you meet each small goal.
So here are some simple steps or ideas to help you on your weight loss journey. Follow me on facebook for daily tips. www.facebook.com/nicolemcduffiesfitness.
Nicole McDuffie
Independent BeachBody Coach
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