Getting back on track, top tips to get fit and feel good!

1. Don’t overwhelm yourself

It is easy to say ‘diet starts monday’ and you decided to change lots of things in your life at once, and suddenly by Thursday you are already back in your old habits. Instead, change ONE thing at a time, and yes it is going to take time, and not happen over night but the results will last! Every 2 weeks reflect on the change and when you feel ready add in an additional change. Oh and p.s. - never start on a Monday!

2. Create a slight calorie deficit

To lose weight, you need to burn more calories than you consume. One way to do this is by creating a calorie deficit, which can be achieved by reducing the number of calories you consume, increasing the number of calories you burn through physical activity or a combination of both. Remember, calories aren't evil, just units of energy and just a number to track food intake.

3. Eat more protein

Protein can help you feel full and satisfied, which can make it easier to stick to a lower-calorie diet. Eating more protein can also help maintain muscle mass while losing weight. Meat, dairy, eggs, legumes, and beans are all high in protein!

4. Control portion sizes

Eating smaller portions can help you reduce your overall calorie intake. Try using a smaller plate, slowing down your eating or measuring cups to portion out your food. Also, try eating smaller meals more frequently, and avoid going long hours without eating as hunger makes us lose focus and overeat.

5. Incorporate more fruits and vegetables

Fruits and vegetables are low in calories and high in fibre, which can help you feel full and satisfied with fewer calories. Try to eat the rainbow and aim for 20-30 different fruit and veg per week, smoothies and sauces are a great way to get fruit and veg in. P.s if you worry you won't eat it all, buy frozen, it's just as good for you!

6. Avoid sugary drinks and processed snacks

Fizzy drinks, energy drinks and juice can be high in calories. Processed snacks like crackers, cookies, and chips are often high in sodium and added sugars. Avoiding these items can help you cut calories and improve your overall diet quality. However, remember balance, don't cut them out completely!

7. Find an exercise routine you enjoy

Regular physical activity is important for weight loss. Finding an exercise routine that you enjoy, such as dancing, cycling, swimming, or going for a walk, can make it easier to stick to a regular exercise schedule.

8. Keep track of your progress

Keep track of your weight, measurements, and progress photos. Recording your progress can help you stay motivated, and it will also allow you to see how far you've come and make necessary adjustments to your weight loss plan.

9. Get enough sleep

Not getting enough sleep can disrupt hormones that regulate hunger and fullness, which can make it harder to lose weight. Aim for 7-9 hours of sleep per night.

10. Don't rush

Weight loss is not a quick process, try to lose weight at a rate of 1-2 pounds per week. Crash dieting or extreme caloric restriction will only slow down your metabolism, making it harder to lose weight in the long run.

11. Consult with a health professional:

To create a personalized weight loss plan that is safe and effective, it's a good idea to consult with a health professional. They can help you create a plan that fits your needs, your schedule, and your preferences. I, RANutrition offer these services.

Keep in mind that weight loss is an individual process, what works for one person may not work for another. It's important to find a plan that works for you and be persistent, consistent and patient with it.

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Eat healthy, live healthy

Robyn