Hopefully by this time, you have incorporated some of my previous weight loss tips into your life. Now, if you’re ready, here’s a few more tips. And if you’re not, there may be one here that’s easier to handle! The first tip is a repeat, but it’s important!
- Eat your larger meal or the bulk of your calories early in the day, tapering off as the day goes on. Make the majority of those calories a high quality protein, not excluding other foods, but as a complement to balance the meal. High quality proteins are complete proteins that contain all the essential amino acids, such as eggs, fish, lean beef, cottage cheese, poultry, milk, yogurt (watch the sugar content), whey protein, and soy. Eat one palm-sized portion (approx 20-30 gms) of quality protein at each meal, and decrease this portion in the evening, when most people are eating significantly more than their bodies can benefit from.
- Watch your sugar intake. Americans eat 20 percent more sugar now than they did in 1986! The average American consumes 20 teaspoons of added sugar a day (that added sugar doesn’t include the naturally occurring sugars in milk and fruit). Many mini candy bars, 12-ounce sodas, and one-cup servings of ice cream contain 10 or more teaspoons of added sugar. The USDA recommends adults get no more than 6 to 10 percent of their daily calories from sugar (about 6 teaspoons per 1,600 calories). Your sugar craving may indicate you’re not getting enough nutrients. Eat the recommended servings of fruits, vegetables, grains, and protein and you may be less inclined to indulge in sugar.
- Sneak in activity wherever and whenever you can. Seek it out, like stairs and parking further away from your destination. 10 minutes of exercise on a busy day is way better than none! You’ll be a better person for making that time for yourself!
- Hold yourself accountable. If you have a bad day of eating, make up for it the next day – instead of a muffin or cereal at breakfast, make an egg with whole grain toast and an avocado, or make the day a “vegetarian day”.
- Strive to sleep 8 hours each night. Lack of sleep alters hormones in the blood that control appetite and promote weight gain (Chaput & Tremblay 2012). Chronic poor sleep, or lack of sleep, triggers more signals to the brain to eat and reduces signals that enough food has been eaten (Markwald et al. 2013).
Remember, try one or two things at a time and make them habitual before tackling another tip.
