synthroid patient teaching

My Top 10 Weight Loss Tips

13th November 2012
My Top 10 Weight Loss Tips

As many of you know, I had hip surgery in January of 2010, became sedentary and depressed, and turned to food for comfort. I gained 36 pounds while in recovery. After about a year of being what I considered overweight and out of shape, I decided it was time to lose the weight and get back into peak physical condition…it was a lot harder than I thought it would be.

After struggling for a year to take off the weight I had gained, I finally got into a great routine that worked for me. I was privileged enough to have help from Fitness Expert Kim Lyons, and Registered Dietitian Sumner Brooks, who taught me some weight loss tips they use with their clients. They also helped me realize that losing weight is not just about food and exercise, there are many other factors that come into play.

 

 

So here it is, after losing the weight and talking to the experts, the top 10 things I MUST do when I am in weight loss mode:

1. Portions

I eat properly portioned meals and snacks every 2-4 hours to keep my metabolism in full throttle. The focus of each meal should be veggies, not protein. For correct portion sizes, I use a great visual aid from Precision Nutrition.

2. Breakfast

I NEVER skip breakfast! I like to front load my day with food so I am not starving at end of day. Plus it gives me the opportunity to burn off the calories.

3. Limit Carbs

I eat no more than 2 servings of starchy carbs (brown rice, sweet potato, etc…) per day before 3 p.m.

4. Journal

I journal my food using the myfitnesspal App. This helps me see where the gaps are in my nutrition.

5. Water

I drink water only and lots of it, especially between meals. I don’t drink alcohol while I am in weight loss mode!

6. Fresh Foods

I replace processed foods with fresh foods. I try to shop on the outer aisles of the supermarket or shop at the farmer’s market.

7. Limit Calories

I eat 1200-1500 calories per day (that number would be higher for men).

8. Sleep

I sleep 7-8 hours every night to give my body and mind a chance to repair itself, and to give me the best chance of having a positive attitude the next day.

9. Mental Attitude

I change my mindset regarding my self-image and attitude toward eating healthy by doing a simple meditation. I breathe calmly and use self-talk to replace the mantra in my head…the one that keeps telling me I’m fat and ugly. I tell myself every morning that I am going to do my best today to become just a little bit fitter and healthier than I was yesterday. I refer to my new way of eating as, “a healthy lifestyle that uses food as fuel for my workouts,” instead of saying, “I’m on a diet,” which makes me feel deprived. Changing my mantra helps keep me on track when I feel like giving up.

10.  Exercise

I exercise 6 days per week and mix up my workouts!

Remember, these are the things I do when I am trying to lose weight, once I reach my target, I can add things back in like coffee or a glass of red wine. And trust me I screw up! But I shake it off and get back to what’s important…feeling healthy and fit.

Try using my top 10 weight loss tips and let me know how it goes…

Comments

comments

Powered by Facebook Comments

  • http://daramazziefitness.com/wordpress/wp-content/themes/briefcase