Get Started: Tips for Weight Loss Management

Are you ready for summer? Here are some tips to get you ladies swimsuit ready and you gentlemen beach buffed!!! Small changes such as selecting the appropriate foods; including snacks, hydrating your body, and staying active are great ways to get started.

1. Don’t skip meals. Skipping a meal (especially breakfast) will make you become ravenous, over eat and will also deprive your body of some important nutrients.

2. Eat slowly. It takes at least 20 minutes for your stomach to send the message to your brain that you are full.

3. Choose an environment where it is calm such as sitting at the table and not eating infront of the tv. Be mindful of how you feel when eating.

4. Reorganize your kitchen. Dispose of obvious high-fat junk foods. Plan activities that take you out of the kitchen.

5. Shop smart. Make a grocery list with foods found on the perimeter of the store such as fruits and vegetables, dairy, fish and lean meats. Visit the aisles for beans, olive and canola oils, and whole grain products such as; cereal and bread.

6. Prepare for times of vulnerability and stress. Be aware of times or events that may signal you to eat such as a hard day at work, an argument, talking on the phone or watching your favorite tv show. Plan other activities that don’t involve food for these difficult times (take a walk, read a book, etc).

7. Indulge yourself (remember, moderation is key!).

8. Celebrate yourself!! If you temporarily stray from your new eating plan, don’t beat up on yourself. Resume your program and move on.

9. Drink plenty of water. Water is an important nutrient. It takes the nutrients to the cells and helps to flush toxins from your body. It helps to keep your appetite under control. It works with fiber to assist in intestinal regularity. To determine the amount of water to drink, divide your weight in pounds by 2. This gives you the number of ounces of water you’ll need to drink daily.

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