We are almost to February, and if you’re like millions of other people this New Year, your number one resolution was to shed a few pounds. Congratulations for making the decision to take the first step by declaring your goals. Unfortunately, many tend to give up on their resolutions when nearing the end of January. If you have hit a road block or maybe never got a true “lift off” into some progress, I want to give you my three most effective nutrition tips to help you achieve the success you are looking for.
1. Good old H2O. One of the key staples to losing weight is to make water your primary beverage. Drinkable calories and sugar add up very discretely and make a huge impact on weight gain and blood sugar levels. If you need your caffeine, not to worry--unsweetened tea and coffee and perfectly fine for weight loss efforts. If you prefer something more exciting than regular water, opt for flavored sparkling water (no sugar added) or try making your own fruit-infused water but chopping your favorite produce (lemon, cucumber, mint is my favorite combination) and letting it soak in a pitcher of ice water in your refrigerator.
2. Go for higher protein, lower-carbohydrate foods. Cutting down on high-carbohydrate items such as bread, pasta, cereal, crackers, and potatoes will help you lose weight and improve blood sugar levels. These items are high-glycemic, meaning they raise your blood sugar and when we have excess sugar in our systems, it will turn to fat if not burned. To help feeling full and satisfied, opt for higher protein foods such as seafood, poultry, lean meats, nuts, seeds, peas, beans, eggs, spinach, and broccoli. If you are missing your favorite chips or sweets, check out our low-carb, low-sugar, and high protein alternatives of the foods you enjoy: https://store.bariatriclifestylediet.com/collections/healthy-snacks
3. Control your portions and spread them out. Nutrition can be complicated but there is one aspect that is actually quite simple--you need a 500 calorie deficit to lose one pound. Portion control and making sure you are consuming the appropriate amount of calories is imperative to meet your goals. The amount of calories you should be consuming is based on your current weight, goal weight, gender, age, and activity level. You can access free calorie calculators online to see what amount of calories is appropriate for your goals. Now if you conclude that the amount of calories you’re advised to consume for weight loss leaves you hungry, try spreading them out so you always have something in your stomach. For example, if you’re trying to adhere to an 1800-calorie/day food regimen, break that up into eating 300 calories, six times per day. This will combat hunger and will help to prevent possible splurges.
Losing weight isn’t easy (if it was, everyone would be successful at it) so if you’re feeling frustrated with your New Year’s progress, try implementing these three simple steps and commit yourself to them for two weeks. Remember to weigh yourself at the beginning of the two weeks so you can track your progress. Cheers to 2019 and we can’t wait to see your results!