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Creating a plan can help with weight loss

Here are some new goals to consider and shake things up as you management your weight.

Are you stuck with your weight loss goals? Weight management requires time to make changes. Maybe it is time to start a plan and create a new habit today. Here are some new goals to consider and shake things up.

Make it fit for you. The key to weight loss is a healthy, well-balanced diet. Talk to your dietitian nutritionist about the Mediterranean diet, DASH diet, low carbohydrate diets or high protein diets. It all depends if it’s a good fit for you. Whichever diet you follow, find ways to make it fit your lifestyle to keep it easy to maintain. Eventually, make this way of eating part of your routine. For example, adapt a low carbohydrate diet by including healthy carbs (oatmeal, bread, brown rice) to fuel your body during your training days or before or after exercise. Adjust a high protein diet by keeping it simple with some vegetarian meals. Keep things in balance.

Track your food and physical activity with a journal. Take a look at your eating habits and find patterns of when you eat too much or not enough. Stay active and add physical activity to your daily routine, which also helps to lower stress. Look closely at your meal times. Eat when you are slightly hungry, not starving. It might help to eat on a consistent schedule. If you are forcing yourself to follow a restricted schedule, adjust your meal times. Keep tracking your progress.

Do you crave sugar, salt or even fried foods? Make peace with your cravings and come up with healthy alternatives or plan when to eat these foods. Maybe one day a week, treat yourself and get your salty chips or your cookie. If it’s crispy food you are looking for, try baked chicken coated with panko crumbs or grits.

Cut your portions in half. Especially when eating out this might help to stay on track. Instead of a sandwich with fries, get half a sandwich with a salad or soup. Eating more than what you need even one time can set you back to continue to eat more.

Think of food in a more positive way, it is not your enemy; it is to nourish you and give you energy. Turn negative food talk into positive talk. Spend time talking about which foods are delicious and nutritious. Join a food club or cookbook group who meets to share about healthy recipes. Shift your energy to which foods or cuisines you haven’t tried and start experimenting with new recipes or new ingredients.

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