Don’t get caught up in the numbers.
Hitting an objective weight loss target (such as losing the first 10 pounds or dropping one pants size) is great, but don’t get too caught up in the numbers. Do you want to feel lighter? Move more easily? Have more energy? Focusing on these measures of weight loss can give you motivation when you’re stuck in a rut. Maybe you weigh the same as you did last week—but there's a new spring in your step and you wake up feeling ready for the day. Recognize these new feelings as rewards!
You can’t adopt a new diet without changing other aspects of your life. Sleep, stress, and exercise are all interconnected. When you ignore one, it can sabotage the rest. Evidence shows that getting less than seven hours of sleep causes us to overeat. You’ll get the best results when you address all of the major imbalances in your life—not just your food.
Protein is your friend.
Protein can reduce hunger and boost metabolism, enabling you to reach your weight loss goal. However, you won't lose weight if you don't eat fewer calories than you burn. It is possible to overeat and lose the calorie deficit caused by the higher protein intake. A higher protein intake is also associated with less belly fat which builds up around the organs and causes disease.
Pay attention to your portions.
How much you eat is just as important as what you eat, and eating reasonable portions is critical for weight loss. However, it’s easy to overdo it when it comes to certain foods. Learning and implementing proper portion sizes will advance your weight loss efforts.
Stick to whole grains.
What’s one of the easiest ways to feel fuller faster? Replacing refined grains with fiber- and protein-rich whole grains. You’ll get the most fiber and nutrients when you eat intact whole grains, like quinoa, oats and brown rice. These whole wheat versions have only a negligible increase in fiber, and most have the same number of calories as their refined counterparts.
Power up with plants.
Although meat is an excellent source of protein, it isn’t the only source. High-quality protein is easily found in the plants you eat, and it comes with a bonus. Getting more of your protein from plants (rather than animals) means you will reduce your calorie intake and consume more fiber. This, in turn, will make you feel fuller longer.
Want another tip? Let us help you.
Here at Power 3 Fitness Coaching, we offer professional coaching to assist you in reaching your goals as fast as possible. Contact us today!