1: Cut Out Soda Period. Soda is full of caffeine, high fructose corn syrup, and sodium. In addition to contributing to weight gain and diabetic sugar spikes, it causes bone weakening and tooth decay. It also boosts sodium levels which affect water retention and congestive heart failure.
2: Stop Eating at Least 3 Hours Before Bed. Make a rule the kitchen closes 3 hours before bedtime. Schedule your dinners and eat at the table where you can be conscious of what, how much, and how long you’re eating. If you take your time, savor each bite, and enjoy your meals they will feel more filling.
3: Move for 20 Minutes Each Day. Studies show that moving 20 minutes a day can improve your cardiovascular fitness and your heart health; it’s also true that you can drop 10 pounds by exercising just 20 minutes a day.
4: Exercise Portion Control. You must exercise portion control in order to lose those pounds. Instead of eating straight from the bag or box, a habit that makes it difficult to track how much you're eating, portion your favorite snacks into small bowls or plastic bags. Don't eat any snacks larger than the size of your fist, and if all else fails, purchase plates to assist in portion control.
5: Weigh Yourself Only Once a Week. Step on the scale and be courageous. Keep a weekly journal of your weight, because knowing what you weigh will enable change. Research shows that, if you track your progress and stay accountable, you will lose weight. But if you check too often you can become discouraged. Resist the urge to check daily. If you must only weigh yourself twice a week, no more than that will help you keep a positive attitude.
6: Take a Vitamin B Complex Every Day. Vitamin B Complex metabolizes carbohydrates, proteins and fatty acids in the body giving you the energy to exercise.
7: Reduce Your Sugar and Sodium. Most only look for ways to reduce sugar or carbohydrates, but sodium is increased in every low fat-low sugar substitute. Try and stay away from these types of products. Also try to switch to more natural sugar alternatives. Honey, agave, and plain old sugar are much more preferable options. Just use less and you will notice the difference.
8: Strive For Balance in All Food Groups. You don't have to go without breads, spaghetti, and ice cream. You do have to be more conscientious of how much you are consuming. The key is BALANCE.
9: Never Go Hungry. Once you’ve passed the point of starving, you’re more likely to give in to your cravings and turn to less healthy food choices. Look for foods that are high in fiber and lean protein. Snacking in between meals helps – just make sure it's healthy. Try fresh fruit and nuts, and having them prepared and handy will keep you from reaching for other, not-so-healthy alternatives.
10: Keep the Weight Off ~ Maintenance Secret. Only Eat at the Kitchen Table Avoid mindless eating! Stay away from the TV or other distractions while you eat. Make the dinner table the only place you eat.
{These tips are only an example of how I helped my mother lose 70 lbs in 6 months, and lower her sugar and sodium levels. Please read my disclosure if you decide to follow my tips.}
Do you need a meal plan? You might be interested in the one I created for my mother here.
photo credit: dcJohn via
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