This is another piece of information from Nancy Clark's book "Sports Nutrition guidebook." I wanted to share her information with you because I agree with her completely. She doesn't believe in diets, and says how most people on a diet will get off that diet and end up the gaining back the weight and maybe more. If you are interested in sports nutrition, I highly recommend her book.
10 steps for successful weight loss
- Write it down - Write down what you eat, when you eat, and why you eat it. Are you stressed, bored, lonely, hungry. What is your mood. Look at patterns, find your problem areas. Problems areas can include skipping breakfast, nibbling and snacking all day, overeating at night, rewarding your self with food, entertaining your self with food when bored. Pay attention to a connection between your mood and type of food you eat. All this will help you find what you need to work on, one diet does not fit all!
- Check out my previous post about some apps that help you track your diet here.
- Frontload your calories - Eat a larger breakfast and lunch and eat lightly at dinner time. You should spend your calories at breakfast where they will energize you throughout the day and have a light dinner. She suggests never having just a soup or a salad at lunch because it is not enough, you will end up overeating at dinner. Instead having a soup or salad at dinner, because you will soon go to sleep and don't need extra calories at that time.
- Eat Slowly - Nancy points out that overweight people usually eat faster than normal weight people. You probably have heard this before, but it is worth mentioning again - it takes 20 minutes for your brain to receive the signal that you are full so eating slowly can save you many calories and the discomfort feeling of being too full. Try having a broth-based soup before your meal, it takes time to eat and will decrease your appetite for the main course.
- Eat your favorite foods - If you deny yourself your favorite "fattening" foods you are more likely to "blow" your diet. Allow your self your favorite foods in moderation and smaller portions. Remember to eat it slowly and enjoy it. Eat your favorite foods once to twice per week in a small portion. Make sure you never allow your self to get very hungry, this is when you are likely to binge on these foods.
- Avoid Temptation - Nancy phrases it perfectly, "Out of sight, out of mind, and out of mouth." Avoid spending a lot of time in the kitchen, also at parties avoid hovering around the food area. At the supermarket, don't go down the isle of cookies. A tip I think works great is avoid bringing junk foods and sodas into the house. Enjoy those foods out of the house, but by not having them in the house you are less likely to get tempted and eat them, because they are not easily available to you.
- Keep a list of nonfood activities - You need to have some strategies in place for what to do when you are lonely, bored, nervous that do not include food. Ideas include calling a friend, checking e-mail, taking a bath, listening to music, reading, take a nap, walk your dogs, meditate, going for a walk. Use food to FUEL your body only!
- Make a realistic eating plan - Nancy points out that you don't have to lose weight every single day. Some days can be to lose, maintain, or gain weight. Most days should be lose weight days, but if you have a wedding, or a special birthday for example, than that day can be gain weight day. You will just compensate the next day by eating healthy. Nancy suggest not "saving calories" from lunch to dinner because it will backfire and you will end up being so hungry and eating a lot more at dinner.
- Schedule appointments for exercise - If you have a hard time following a routine of exercise, try scheduling a time to exercise in your appointment book. Make sure the exercise you do is also fun, and that you enjoy your self. For example, if you absolutely don't like going to the gym try paddle boarding, swimming, bike riding with friends, or roller blading outside. Try to exercise between 30-60 minutes most days of the week. If you do not exercise at all currently then work up to this, start with 30 minutes twice a week and increase it little by little.
- Make sleep a priority - Not getting enough sleep can make you feel hungrier and promote weight gain. Read my previous post about this topic, and why losing sleep can cause weight gain, here. You have to "snooze to lose," so go to bed a little earlier tonight!
- Think fit and healthy - Positive self talk will support your efforts for weight loss and is a key point for you well-being. Nancy suggests before getting out of bed each morning to visualize yourself being more fit and more lean. You want to start your day with a positive attitude about your efforts and enjoy the process of eating more healthy and losing weight. Imagine your self lighter, happier, more fit, and feeling more energized.
|Me at a photo shoot :)|
Here is some additional health tips she shares:
In order to lose weight you have to pay attention to the following:
- How much you eat - Keep your portions in check
- When you eat - Eat larger portions at breakfast and smaller dinner
- Why you eat - Eat to furl your body! Don't eat when you're bored, stressed, or lonely.
Tricks and tips of successful dieters: (this is what has worked for people who have successfully lost weight and kept the weight off)
- Get enough sleep
- Weight yourself once a week
- Eat breakfast
- Low fat eating plan, 25% or less fat per day
- Eat consistently, eat the same during the week and weekend
- Exercise regularly, about one hour per day
Last health tips for losing weight:
- Manage your favorite foods, don't deny them. You won't feel deprived that way, just make sure to control your portions!
- Eat mindfully not mindlessly! Find out more about this in my previous post here.
- Eat closer to the earth. Choose whole foods: fruits, vegetables, whole grains, beans, fish, and high fiber foods.
hope this helps!
Remember to come back for more health and weight loss tips and advice!! xx
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