Have you ever tried a fad diet that promised a quick fix? Someone comes out with an exciting new diet and we jump on board. Most of these diets have people jumping right back off though. They are usually too restrictive and unrealistic to follow for long periods of time. Yes, some people do lose a good amount of weight but the problem is when they reach their weight loss goal or the program is over then they fall back into their old habits. The weight slowly creeps back on and you end up feeling like you’re on a constant diet roller coaster.
How do you stop this ride? Forget the fad diets and start incorporating these simple steps into your every day habits. You have to change your mindset and make long-term improvements in your life. If you can bring these small changes into your every day life you will start seeing healthy changes in your body permanently.
1. Don’t skip breakfast. Mom was right when she told you that breakfast is the most important meal of the day. Eating breakfast is a great way to get your metabolism up and running for the day. This metabolism boost will help you to shed those unwanted pounds. Choose a healthy breakfast high in fiber and protein to keep you full longer.
**Try this easy protein waffle recipe: In a bowl mix 1/2 banana (mashed well), 1/4 C egg whites, 1 scoop plant-based protein powder, 1 T ground flax seed and 1/2 tsp cinnamon. Cook in waffle iron or make into pancakes on a griddle. Top with fresh blueberries and ENJOY!**
2. Drink more water. Many times hunger is mistaken for dehydration. A good way to decide how much water you should aim to drink each day is to divide your weight in half and drink that many ounces in water. Example: If you weigh 150 pounds then your goal would be to drink 75 ounces of water a day. Water will also help plump up that fiber in your tummy you ate at breakfast to keep things moving right along if you know what I mean!
3. If you tend to eat in front of a computer or TV then please STOP! People who are distracted while eating end up eating more. They don’t stop when their stomach is sending “full” signals to their brain. Take time to enjoy your meal by taking smaller bites, chewing each bite thoroughly and drinking water throughout your meal.
4. Get moving! It’s important to move your body every day. I’m not talking 2 hours on the treadmill or the most hardcore fitness class. I just mean it’s good to keep active and not be sedentary most of the day. Try a fast-paced walk with the stroller if you have young kids, jog, run, do a HIIT routine or yoga…try to get 30 minutes in each day and see how you feel. Find time! You can set your alarm 30 minutes earlier in the morning. Do planks, sit-ups and mountain climbers while watching your favorite TV show at night. Take your kids to the park and actually play with them. Moving can be fun if you do things you enjoy!
5. Snoozzze. This is a game changer. If you are sleep deprived day after day then your body is going to be low on energy. How do you make up for that lost energy? FOOD! You start reaching for snacks all day and you are more likely to make unhealthy choices. You are also likely to skip a workout because you feel too tired and then you order takeout because you don’t feel like cooking. Establish a routine of going to bed at the same time each night and getting up at the same time every day. Most people need between 7 and 9 hours of sleep. Think of it as nutrition for the brain.
I hope you find these tips helpful! Which ones will your start doing today? Leave me a comment on my Facebook page here.
For more healthy recipes and workout ideas visit ShineWithinNutrition.com or follow me on Instagram & Twitter: @KariBurghardt
Have a great day!