1. Eat the Rainbow:
Incorporating different color fruits and veggies into your diet on a daily basis will ensure that you are getting different vitamins and minerals. When trying to lose weight your B vitamins as well as Vitamin C needs are increased. Try to incorporate foods that are high is these nutrients into your diet. You don’t need to spend hundreds of dollars on vitamin supplements if you are eating a balanced diet!
2. Drink lots of water:
The average person’s body contains 60% water. We need water for metabolic functions, body temperature regulation, transportation of nutrients, and elimination of waste and toxins. Fluid needs are increased when losing weight!
3. Preparation Sunday:
One of the best ways to stay on track is to spend a couple of hours on Sunday preparing and portioning your food for the week. We live in a busy world, if you have a plan and the food prepared for the week, you will be less likely to go out to eat or reach for the convenience fast foods.
4. Stick to low glycemic carbohydrates:
Many of my clients come to me after trying to cut out carbohydrates and are pleasantly surprised to hear that they can have carbohydrates and lose weight. It’s all about the types of carbohydrates, timing and portion size. It is best to stick to low glycemic carbohydrates! Glycemic index looks at your insulin response and how fast your blood sugar spikes after eating a specific food. You want to stick to low glycemic foods because they cause less of an insulin response. These foods are typically high in fiber, vitamins and minerals as well as low in sugar! Examples of low glycemic carbohydrates are oatmeal, berries, quinoa, brown rice and sweet potato.
5. Be accountable: measure your food and write it down!
It’s time to dust off the measuring cups! To be successful losing weight, you really need to learn portion size by actually measuring your food. Most people are very surprised what 1/3 cup of rice looks like! Writing down your food is another great tool to help you realize how much you are eating. Many people need a little more guidance and someone to be accountable, finding a friend, accountability partner or joining a group weight loss program are other great ways to help you be successful in reaching your goals.
For more tips to slim down for summer, contact Nicole Marchand, Registered Dietitian and Certified Health Coach at 387-547-8695.
Healthy Step LLC
Nicole Marchand, Registered Dietitian
Office in Boca Raton, FL