Tips 4 &5

Tip Number 4

Get a Grip on Emotional Eating

Why are you reaching for that pint of ice cream in the first place? Asking yourself the following questions before eating may help you figure it out.

1.      Am I hungry?

2.      How am I feeling?

3.      What do I really need?

4.      What can I do instead?

2 other questions that may help are: "How long will I have to exercise if I eat this?" Or, 'How many calories will I have to burn?"

Emotional eating can be very hard to overcome and sometimes we do just give in. We are all human, and emotions are a powerful thing! I know I have been guilty of this one.  Ask the questions and it will help stop you from the emotional eating.

 

Tip Number 5

Allow Yourself a Daily Indulgence

Sticking with a 1,200- to 1,800-calorie diet each day doesn't mean you have to deprive yourself of sweets or salty snacks, whichever you crave.

Have a planned treat ---chocolate, alcohol, cookies, potato chips ---that's no more than 10 percent of your daily caloric intake. So if you are on a 1,500-calorie-a-day diet, you can have a 150-calorie treat every day as part of your total daily calories. So what's the catch? Finding a treat that doesn't turn into a trigger food. That means if you can not eat just one cookie or just 1 serving of potato chips, maybe you should not have this as your indulgence. Look for something that is not sinful, but something that tastes good and satisfies your craving.

 

Stay away from foods that lead you to a downward spiral!

 

 

Keep A Food Diary

Tip #3 

Keep a Food Diary

 

I believe when you are writing things down you can see where you have gone wrong and what you need to work on the next day. It can be very time-consuming, yes, but it is worth it. I prefer this over calorie counting! Start your diary on a Monday. Write down the time you are eating, what you are eating and how much. This also helps with scheduling. 5:30am protein shake with 8 oz of almond milk, then write down the next time you should eat so you know your next small meal is at 8:30 am and you are ready for it.

Take a look at the end of your day to see what you could do differently, not to beat yourself up.

 

Be honest! Write down everything, even if it is not what you should be eating. Cheating only hurts you! 

 

I have and can monitor your diary if you would like me to!

 

Some other ways to track your food intake are on the computer. Different sites are available to you. Some of my favorites are FitDay.com and sparkpeople.com. I can monitor you on-line too. I also like Weight Watchers, if that is what works for you

Schedule your meals.

Tip Number 2
Schedule Your Meals

I am usually pretty good at this one, however this summer it has been pretty hard even for  me.
So what exactly do I mean by scheduling your meals? Plan each meal here is a normal day for me:

• 5:30 am Protein Shake (at that hour I really can't think of any thing else) 
• 8:45am  Almonds and or/ fruit (again something quick in the car) 
• 12pm Lunch Salad with grilled chicken, tuna sandwich, or turkey 
• 3pm  A bar Lara is my favorite I need something sweet normally 
• 6pm Dinner  Lean protein, veggies, and depends on the carb if I add it or not
• 8pm snack if I really need it but try not to 

Planning when I will eat helps me prepare which we all know is key! Some days are harder then others.Once your body gets use to it you won't think about the time; your body will tell you! Feeling hungry is important, it means your metabolism is working. At the Duke Center many people who went to them stopped listening to their hunger cues long ago and instead ate because they were upset, bored, or just wanted something. It seem most of our society has lost the ability to recognize their hunger cues. Until people become cognizant of that again, they need to eat on a schedule- small meals every 3-4 hours, which ties into yesterdays tip of EAT MORE.


Those who are most successful at losing weight and keeping it off tend to eat five to six small meals a day or about every three to four hours, according to the Duke Center and I agree completely!

Eat More

As we all know loosing weight is not easy! Everyone looses weight differently, you have to find what works for you. These 10 tips will help you in you in achieving weight loss success and help you keep it off. You must look at this not as a diet but as a lifestyle. 

Tip Number 1
Eat More-Choose Wisely

You already know that fruits and vegetables are good for you. That's because they're not only packed with disease-fighting nutrients, but they're also great for losing weight and maintaining weight loss. Fruits and vegetables contain fiber and water, which fill you up so you eat less at each meal.  Loading half of your plate with fruits and vegetables at lunch and dinner to leave less room for unhealthy foods.Also seeing your plate full helps you fell more satisfied, when you lower your calories it is hard just remember it doesn't mean you have to be starving all day!  It may be more food then you and use to eating. It is just lower in calories and more filling then the processed food you have been eating.

Ideally, the rest of your plate's real estate should be filled with 25 percent healthy protein — fish, lean beef or white meat chicken, or a plant-based protein such as tofu — and 25 percent should come from carefully-chosen, fiber-rich starches, such as beans and other legumes.

Learning to prepare and eat a balanced plate is the road to success!   I am not just talking about your dinner plate. Breakfast is the most important meal, so don't forget your 25 percent of protein. Protein is the hardest to get into your breakfast, since most people don't eat eggs (whites) everyday.  I usually recommend Greek Yogurt, since it is high in protein and protein powder for shakes.
If you have any questions or concerns please contact me.

Tomorrow tips is scheduling your meals!