Coach Stephanie's Weight Loss Suggestions

Today’s topics will be my weight loss suggestions:

Always eat breakfast! People who eat breakfast are much more successful at keeping weight off. When you skip meals, you become calorie deficient and usually end up binging later in the day. Also, snack throughout the day. You know the saying, “Don’t go shopping when you’re hungry?” Try it! Snacking can actually help some people eat less. By eating between meals, you can help reduce hunger pains and binging later in the day.

Drink more water! By replacing soda, alcohol or coffee with water, you can cut a significant amount of calories from your daily routine. Many people can effortlessly lose 10 pounds by simply replacing soda with water throughout the day! Be aware of alcoholic drinks as well-a margarita could have up to 700 calories! Also try drinking water before your meal. The water will help break down the food for effectively.

Make your own meals. Restaurant food generally has more salt, more fat and more calories and is served in larger portions than food cooked at home. When you make your own meals, you can control the amount of salt and oil, as well as the portion size. If you have to eat out, try splitting one dish between two people or ask for half the meal to be wrapped up before it comes to the table!

Reduce your stress levels. Many people eat more when they feel stress; the stuffed feeling makes them feel comfortable and helps them relax. Try other ways of relaxing, like a hot bath or a walk around the block. Also try slowing down, breathing and enjoying each meal. Take a moment to be grateful for the food you are eating.

Get enough sleep each night. I know this can be a tough one for me! However, evidence supports that missing out on sleep can increase your appetite! Most people need about 7-8 hours of sleep each night.

Keep moving!!! Start with small changes like getting off one stop earlier on a train and walking the rest of the way or parking in the back of a parking lot. Take the stairs whenever possible. Instead of meeting a friend for coffee, meet for a walk or take a fun new class together.

Keep track. Whether you keep a food journal or weight yourself on a regular basis, find a method that will keep you motivated and help you track your progress.

Be a food detective. Read food labels and don’t eat anything you can’t pronounce. Stick to simple, whole foods that will nourish your body.

Identify your temptation foods. You know whether they are salty or sweet, fried or creamy, and you know that if they are within reach, you will want them. Do not keep these foods in your home or office and get support from your family and friends with these foods.

Take a multivitamin. Everyone can benefit from well-rounded nutrients. Some evidence suggests that by adding specific high-quality nutrients to a well-balanced diet, you can improve your metabolism and many enzyme processes for greater vitality and health.

Exercise to try:

List the three healthiest people you know and the three unhealthiest people you know. Write down what they eat. See how the foods correlate with their level of vibrancy.

Stay Nourished, ~Coach Stephanie