12 Habits to Cultivate for Weight Loss and Transformation

You don’t have to be perfect to make progress,

but you do have to incorporate some new ways

of self care to reveal your best self!

  1. Self monitor: Food/Drink logging and stepping on the scale. Logging as you go throughout the day is the best approach. I like the apps “My Fitness Pal” and “Lose It!”
  2. The balanced diet approach with FOOD (as close as nature intended) with a macronutrient ratio of: 50% carbohydrate, 30% fat, 20% protein. (You can find this in a simple pie chart when you log your food on My Fitness Pal) Being careful of saturated fats. Examples of carbohydrates from food are starchy vegetables and fruits, and rice.  Restrictive diets (eliminating or limiting one of these macronutrients) work in the short term and are NOT lifestyle changes for the majority of people. Supplemental nutrition (shakes, bars, etc.) can be used to compliment an existing healthy diet, but it’s best to avoid meal replacements. It’s not for now, it’s forever.
  3. Eat 3 meals a day. No snacks. Breakfast, lunch, dinner. Keep dinner the lighter of the three meals. If you’re eating a balanced meal  with the macronutrients listed above you will feel satiated until the next meal. You want to feel hungry for your next meal, but not famished. If you’re hungry, eat, but you may need to add more at your meals to stay full until the timing is for the next, i.e. dinner.
  4. Physical activity: walk the dog a couple of times a day, get a stand up desk, take the stairs, park far away from the door, and walking meetings, are all examples of getting in more physical activity. Make a conscious effort to move more throughout the day.
  5. Exercise: lift weights a few times a week, get your heart rate up some each day. #getwickedsweaty
  6. Mindful practice: taking a few moments each day to focus on your breath helps to bring you back to the present moment; when we get lost in thoughts, fantasies and stories we tell ourselves throughout the day we trigger the stress response. Training your mind to take down the stress helps with the hormonal balance: imbalance  contributes to fat storage. Get out in nature each day.
  7. Batch cook: make meals ahead of time for the week…it’s one less decision you have to make, and you’ll be less tempted to go out.
  8. Eat out less. There’s more fat, sugar and salt added in restaurant foods that you can imagine. Not to mention portions. Limit your meals out to trim your waistline (and fatten your wallet!)
  9. Hydration: drink plenty of water 80-100 oz, or until you’re peeing clear. Your organs will be able to work more efficiently if you’re properly hydrated.
  10. Rest. Sleep is essential to our health and wellbeing. Most adults need 7-9 hours of sleep. Sleep is where you heal, restore, and repair. Without proper sleep our bodies will crave energy from other sources, like simple sugars.
  11. No added sugar. This is in the form of corn chips, crackers, baked goods, bread, pasta. All of those foods are stored as fat if eaten in excess. Treat yourself once in a while (once a week), otherwise cut it out.
  12. FOOD. EAT FOOD. Minimally processed, non-packaged foods. 

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