Many people think in order to lose weight they will have to take out all their favorite foods and eat celery and cottage cheese for their meals. Another common belief is that some people think they can take a pill and the fat will magically melt away FAST. Melt away, all without having to change their diet or exercise.
[blockquote style=”box”]The problem this kind of thinking is it is not realistic and definitely not sustainable. [/blockquote]
The way to sustainable weight loss is gradually making small changes. To learn how to make the foods you love in a healthier way. Making these small changes will keep you satisfied and your healthy eating will last.
Diets don’t work.
There is not one diet that is good for everyone. Everybody is different and has different needs. It is important to find the healthy foods/ dishes that make you feel good.
Realistically, cravings for carbs and sweets have to be dealt with before you can consistently make healthy choices.
[blockquote style=”box”]Do you find yourself constantly craving sugars? Are you constantly hungry? Are you sick and tired of being sick and tired?[/blockquote]
If you said yes to any of these than read on to common weight loss mistakes ….
MISTAKE #1: Skipping breakfast or eating a high carb breakfast.
One of the most important things to do to get your body to burn fat and reduce sugar / carb cravings, is to keep your blood sugar levels balanced. Two of the most powerful foods that protect your blood sugar balance are protein and healthy fats.
Protein stimulates fat burning instead of fat storage. It helps with water retention and many other benefits. Healthy fats actually help balance out the carbs you do eat in your meal. It makes you feel satisfied and tells you when you are full. It sends you signals to STOP eating.
Eat protein and fat in every meal. Diabetics tend to need fewer carbs, more fat and protein.
Healthy fats – coconut oil, avocados, nuts, seeds, olive oil to name a few
Healthy proteins – Chicken, turkey, fish, nuts, seeds, regular cottage cheese, beans
Healthy carbs – brown rice, sweet potatoes, Oats, other WHOLE grains , Most veggies
Mistake #2: I get enough sleep
Why Do You Need More Shut Eye!
Most people don’t realize the importance of good sleep. Experts recommend for optimal health to shoot for 7 hours of sleep.
Most people believe if they feel fine getting by with 4 to 5 hours of sleep, than it must not have any negative effect on their health.
Research shows that getting 7 to 8 hours of sleep greatly impacts your health. It helps your body to manage stress and it strengthens your immune system.
Research studies revealed: 7 to 8 hours of sleep per night is recommended. The risk of developing obesity rises 23% with just 6 hours of sleep per night, 50% with 5 hours per night, and 73% with 4 hours per night.
Studies have shown that adequate sleep helps protects your brain, it’s good for your heart and it helps you maintain a healthy weight.
[blockquote style=”box”]Isn’t that worth making that more of a priority?[/blockquote]
Do you struggle with getting to sleep or staying asleep?
Here are some suggestions that have helped many people sleep better….
Tip #1: Try to stick with a schedule, picking a particular time when you go to bed.
Tip #2: Try not to drink several hours before going to bed.
Tip #3: Don’t go to bed full or hungry. (It is important not to eat too late in the evening)
Tip #4: Power down all electronics about an hour before bed as these are stimulating to the brain and will ramp you up.
Tip #5: A dark and comfortable room helps your body to relax and wind down.
Tip #6: Taking a warm bath will help you to relax and wind down.
Tip #7: Doing some deep breathing helps your body to relax and wind down.
Mistake #3 I don’t need to write down what I eat!
Keep track of what you eat for a good period of time!
Journal what you eat and record how you feel after. Write down if you are hungry, tired, energized, irritable etc. Write down everything you put into your mouth.
You would be surprised how it adds up. This is a great way to know what foods make you feel best.
As an example when I have just oatmeal or toast in the morning, I am starving about 2 hours later.
Before taking my supplement (2013) that helps with naturally balancing blood sugars; I would feel shaky and irritable after eating that kind of breakfast. I don’t feel shaky or irritable anymore with that kind of breakfast because of my supplement helping with my blood sugar levels. I still am hungry and overeat the rest of the day with type of meal.
If I have a smoothie with protein or eggs or leftover salmon; I feel energized and satisfied till 12 or 1.
I can go overboard with the nuts. When I am writing it down, I am more cautious and aware of not grabbing handfuls of nuts and mindlessly eating it.
Experts recommend portion sizes generally are a deck of cards or the size of your palm for a serving of protein, your fist size for a carb serving and a healthy fat serving would be the size of your thumb. This is not exact and only an average portion. Just as I stated before diabetics may need more healthy fats, proteins and less carbs. If you are eating whole healthy foods, your body will tell you how it makes you feel. Pay attention to that and you will eat to empower and strengthen your body.
I put together a simple journal that I print out to keep track of my food. Here, I can add the foods I eat, keep track of my water intake, proteins, carbs and healthy fats. I can record my moods for each meal and each day of the week.
To access a PDF of my journal click on link below…