Weight loss - 5 Starting points
Where to start when you have no idea where to start!
Keep some kind of food diary
Whether it be pen and paper, a quick note on your phone or PC, an app, whatever way you find easier to allow you to keep track of what you are eating and drinking. This will bring awareness to factors such as how much you may be snacking in the day, or how many sweet foods regularly make an appearance, as well as allowing you to get a better understanding of your own eating patters and behaviors. Changes are it will highlight areas that you know you can improve when it comes to overeating/portion sizes/mindless eating etc.
2. Focus on adding in more veggies.
More varieties, more colours, more of a share of your plate; for example filling half of the plate with veg as a priority. Stock up on fresh, frozen, have a salad, roasted, etc.
You may have often heard the advice of focusing on adding in rather than taking away, this can be helpful especially if the focus is on nutrient dense high volume foods such as salad and veggies as, for one thing they can crowd out more nutrient poor calorie dense foods that are contributing to weight gain, but also when focusing on only what foods you are cutting out/down this can often lead to stronger cravings as you are telling yourself you are deprived/not allowed and so on. Plus (unless you suffer with some digestive issues with high fiber foods) this benefits overall health by bumping up micronutrient intake.
3. Drink more water
Still, sparkling, add some lemon or orange slices, herbal teas also count. Even slight dehydration can cause food cravings and energy slumps making mindless snacking way more likely. Track your water intake, perhaps by using a specific refillable bottle or just always have a glass at your place of work to refill. Also aim to consume more water away from meals rather than ‘washing down’ meals with water.
4. Increase protein intake
For most an increase in protein can help keep us satiated, especially when combined with a source of healthy fats and fiber, and help lower cravings. Hunger + cravings = increased likely hood of choosing more highly processed foods! When combined with weight/resistance training it also promotes fat loss and better body composition by helping preserve lean muscle mass, which in turn can set us up for being able to then maintain the weight loss in the long term.
5. Work with a nutritional therapist or coach and have a tailored plan created specifically for you!
Unsure of where to begin making changes or how to create new habits to get you to a weight loss goal? You may benefit from nutrition coaching or a tailored meal plan - We help you establish what areas to work on (i.e. eating behaviors, certain patterns, or food choices, other lifestyle factors or health conditions that are contributing or making weight loss challenging), and provide the tools to make positive change possible;
Specific, tailored, achievable steps to work on each week
Accountability and ongoing support and feedback
Education on foods for health and weight loss
Resources such as recipes, food lists, trackers, meal plans etc
Tips and strategies for creating long term healthy habits
If you are interested in working with me or getting support with a weight loss goal click here to provide your details for a quick response or you can email; hhbnutrition@gmail.com
