First steps. We’ve heard it before, but they are often the hardest to take. Knowing exactly what to do and having the confidence to actually do it can be both terrifying and frustrating. Well now, in regard to the world of weight loss, have no fear. I am about to lay out 3 great options for you. Pick even just one and you will be on your way to better health, a more controlled diet and proving to yourself that you can take the first step.
- Meal tracking. I know, I know. Those dreaded words. Unless you are a data/information junkie like some of us, this probably doesn’t get your engine revving. But it is so unbelievably successful in improving and limiting your food intake that you would be crazy to not give it a try, at least once. Challenge yourself to two days of meal tracking. Then take two days off. Compare how the days went and learn from it. Track two more days. Take two more days off. Eventually think about shooting for more consistent tracking. However, even if you don’t, you will at least now know a little more about what you are eating and how much you are eating. Small successes do add up after all!
- Focus on protein at every meal. Protein! The king of all macronutrients. You may be tired of hearing about it and people debating if you can have too much, but this is the key to weight loss and sustaining a healthy diet (even if that diet isn’t focused on weight loss). First off, if you have no history of kidney issues, do not worry about eating too much protein. Instead, worry about:
- Protein keeping you so full and satisfied that you seemingly magically feel less hungry throughout the day
- Protein helping to build and maintain your muscles so that you burn more calories and develop a great shape
- Protein taking more energy for your body to digest than carbs and fat (this means burning more calories during the day overall)
- Protein being very unlikely (and also energy demanding) for your body to turn into fat
- Protein helping you maintain your bone mass and bone health as you age
- Cut out the junk food. A broad term, but you know what it means. Don’t worry, this is not forever. However, the calories you will save by avoiding these foods could give you encouraging results to make up for the lack of excess sugar! Focus instead, on the trusty fruits, vegetables, meats and recognizable carbs. Bread, rice, etc. all have pretty simple ingredients so I say they are okay if you take this step. Focus instead on avoiding the big guys like fast food, donuts and chips. Yes, you can overeat on healthy foods like nuts and avocados, that can be dealt with at another time. It can be hard to break the habit of turning to junk food, but stick with it and you can build a new, healthier habit over time!
- Hire a coach. This is a bonus one 🙂 Let someone else be on your side and take care of the planning and strategizing for you. It’s much more difficult to go at something alone. Check out my menu planning and nutrition services; I would love to hear from you!