Tips

There are so many diets out there, and there is no one size fits all for weight loss. Here are a few things I did to achieve my results:

  1. Keep food and weight diary 
    Holding myself accountable each day helped me become successful in losing weight. A food and weight journal can help you become more aware of not only how many calories you eat but also track your progress. You can use a paper diary, mobile app (MyFitnessPal), or dedicated website to record every item of food that you consume each day. You can also measure your progress by recording your weight every week. Remember, people who typically track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.

  2. Engage in regular physical activity, and exercise
    Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.

  3. Eliminate liquid calories.
    You have to be careful with what you are drinking on a daily basis. It is possible to consume many calories throughout the day by drinking sugar-sweetened soda, tea, juice, or alcohol. Water is your best friend! Adding a splash of fresh lemon to water can provide flavor. The only time you should drink anything other than water is if you are having a smoothie to replace a meal or you are having coffee or tea.

  4. Find your inner motivation
    No one can give you the motivation you need to lose weight! You must undertake diet and exercise changes to please yourself. What's going to provide you with the drive to stick to your weight-loss goal? Make a list of what's important. This will help you stay motivated and focused. While you have to take responsibility for your behavior for successful weight loss, it helps to have support. Be sure to hang around people that will support and encourage you in positive ways.

Here is a list of things that worked for me in weight-loss when I first started my journey:

  • No alcohol, which was pretty easy for me since I am slightly allergic
  • No juice, soda
  • Drank at least 1/2 to 1 gallon of water a day
  • No dairy in the beginning due to being lactose intolerant, but now I do indulge in string cheese, cottage cheese, and Greek yogurt once in a blue moon since those items don't make me bloated
  • No bread, I have noticed bread makes me bloated, so cutting it out, I saw drastic changes
  • No pasta
  • No white rice, I might have brown rice on occasion but in moderation
  • Intermittent fasting at least 2-3 days out of the week between 12 pm to 8 pm, this is not for everyone
  • Eating colorful foods, focus on fruits and vegetables daily
  • Eating food that is high in protein and low in fat
  • Physical activity at least five days out of the week for a minimum of 30 min
  • Protein shakes after I workout, I love Quest and Lean Body
  • Enjoy at least one cheat day throughout the week. Cheat days can be good for weight loss by preventing binges, providing a mental break from dieting, and boosting metabolism
  • Take supplements daily to help with your metabolism, and digestive system. I love UMZU they have great products. Click her for more details.

 

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