Losing weight can be extremely challenging. There are so many social media posts, articles, and "experts" telling you what you should and shouldn't be doing and it is easy to get confused. I wanted to simplify things for you by giving you my top lifestyle changes that you can start making today to help kick start your weight loss program.

1. Record your food intake

Writing down what you eat and drink keeps you accountable and gives you a really good idea of not only how much you are eating but also what type of foods you are choosing and how those foods can make you feel. For example, after keeping a food journal for a few weeks you might notice that one days when you skip breakfast you just can't resist stopping at the coffee shop on your morning break for a latte and a muffin. You may also notice that you thought you were getting in lots of fresh veggies but really only have about 1 serving a day. 

Being accountable to yourself is great but showing your food journal to a friend or family member really makes you think twice about what you are eating. Find someone who has similar goals as you and swap journals at the end of the week. Don't judge each other's choices but instead help each other find swaps for your favorite foods, share recipe and meal ideas, and encourage each other to stay on track.

 

2. Drink more water!

I'm sure some of my clients think i sound like a broken record because I say this to them all of the time. Water is the most important thing we can put in our body and we just don't drink enough. Not only is it vital to all processes happening in our body but it helps us flush out toxins, feel more energized, and curbs appetite. When you find yourself wanting a snack in the middle of the afternoon, try having a big glass of water first and see if that hunger disappears. 

Tips:

• Start your day with a large glass of warm lemon water
• Estimated water intake in ounces = 1/2 your body weight in pounds
• Keep a reusable water bottle with you at work or when you are on the go
• Set water drinking goals (drink a bottle before lunch and another before the end of your work day)
• Flavour your water with fresh fruit, veggies, and/or herbs

 

3. Kick sugar to the curb

Sugar is not only bad for our health but also bad for our waistline! Imbalances in blood sugar caused by consumption of sugary and refined carbohydrates can lead to excess fat storage, low energy, poor skin, intestinal disturbances, diabetes, heart disease, etc., etc., etc. 

Removing sugar can be challanging because it is an addictive substance. Start by removing added sugars, like sugar in your coffee or oatmeal, and then move on to high-sugaar packaged products like cereals, muffins, jams, and sauces. Read product labels to identify the sugar content and opt for the plain version of foods like yogurt and oatmeal and add your own sweetness with fresh fruit. 

Tip: When reading a nutrition label remember that 4g of sugar = 1tsp. 

 

4. Amp up your green veggies

Green vegetables are jam-packed with nutrients, water, and very little calories. In addition, these veggies provide much needed fibre to the diet which is important for weight loss as well as overall health. Not a big fan of salads and cooked vegetables? No problem! There are lot's of ways to get in your greens without feeling like you are constantly gnawing on a celery stick.

Tip:

• Add a large handful of greens to your morning smoothie
• Make a veggie omelet for breakfast
• Make a vegetable soup 
• Blend greens into your pasta sauce
• Swap pasta for zucchini noodles
• Hide veggies in your homemade hamburgers or meatballs
  

 

5. Include lean protein 

Including protein at your meals helps to keep your feeling full and satisfied and also helps to keep your metabolism high throughout the day. Starting your day with a protein-packed breakfast is key to kickstarting your weightloss program

Great lean protein choices include chicken, turkey, lean steak, fish, Greek yogurt, eggs, beans and lentils.

 

6. Keep Moving

Take the stairs at work, go for a walk on your lunch break, join a fitness class, take your kids for a bike ride, etc. Ideally for weight loss you want to incorporate some cardiovasuclar exercise as well as weight/resistance training. If you aren't comfortable working out on your own just yet then join a class or hire a personal trainer. What ever you do, just keep moving!

 

*Image by Live to Love Studio