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Jump Start Weight Loss



We've all been there...one night, we jump on the scale and see it has risen some.  A plan is immediately formed in the mind, 'tomorrow, I'm going to do better.'  No more - sodas, sweets, breads, whatever that weakness is.  As tomorrow comes, hunger, temptation and availability can quickly squash those healthy plans!

Here is a way to set yourself up for success with some dietitian-approved tips to jump-start weight loss.

1. MAKE YOUR FOOD BEAUTIFUL

We eat with our eyes as much as we do with our mouths! Instead of throwing veggies into a bowl, plate them with care, cut them in new ways and pick lots of colors. Take that extra step to enjoy the process of eating healthy options.

2. DON’T SKIP MEALS

To jump-start weight loss (and maintain it!), get your hunger in check by choosing satiating meals and snacks every three to four hours. For optimal hunger control, aim to have meals and snacks that contain both protein and fiber–two nutrients that have serious staying power.”

3. MEAL PREP IN ADVANCE

Pre-slice vegetables and fruits, and keep in air-tight containers at eye level in the front of your fridge. They should be the first items you see when you need a quick snack. Having pre-sliced veggies makes it easier to whip up omelets, salads, casseroles and soups. If you feel you pressed for time to slice your own fruits and veggies, most grocery stores sell them pre-sliced from their kitchens. 

4. MAKE HEALTHY FOOD VISIBLE

Display fruit on your kitchen countertop, whether it’s in a pretty bowl or on a decorative cake stand. Whenever you want a snack, you’ll see the fruit first and hopefully reach for that.

5. PACK NUTRITIOUS SNACKS

Bring a small snack to work, and eat it 30 minutes before you begin your commute home. This will curb the insatiable hunger, preventing a trip through the drive-thru. It will also make dinner preparation or last-minute stops at the grocery store so much more bearable! My favorite options are almonds or a Greek yogurt.

6. DO WEEKLY WEIGHT CHECKS

Once you start making changes, you are probably agitated to see the numbers go down quick, but obsessing with the scale on a daily basis won’t help. Instead, it’s better to give it a week–the rule of thumb is to weigh yourself every week using the same scale, preferably in the morning.

7. POWER UP BREAKFAST WITH PROTEIN

Make sure to enjoy a balanced breakfast packed with protein. It will help to keep your energy levels up all morning and may also help you snack less later in the day.”

8. EAT YOUR VEGGIES FIRST

Veggies fill you up not out!

9. DRINK MORE WATER

Our bodies need lots of water to keep our energy levels up, undergo regular digestion, etc. Drinking water before meals may also help to curb hunger and keep you satisfied before, after or during a meal.

10. SET A SMALL, REASONABLE GOAL, ONE GOAL AT A TIME

You can easily get discouraged if you can’t reach the big goals you set for yourself. Choose one goal at a time, and once that feels easy and routine, set your sights on a new goal. Slow and steady always wins the race!

Trying new tips, finding the ones that work for you is the way to move into a healthier lifestyle. 
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