You have the intention and desire to lose weight. You’re tired of feeling sluggish, not fitting into your clothes comfortably, lacking confidence, running low on energy, or receiving negative doctor’s reports concerning your health. I have definitely been there so I understand how you feel. You want to make changes, but you aren’t sure where to start. All of the information online seems conflicting and overwhelming
Or perhaps you have started, but have fallen off track due to the holidays, traveling, family obligations, etc. But now you’re ready to get back into the swing of things and pick up where you left off
No matter where you’re at on your journey, this blog post is for you!
I’m covering 6 ways to improve your physical health and 6 ways to improve your mindset so you can be successful in the New Year and beyond!
You need to focus on improving both along the way if you want to achieve long-term, sustainable changes! No magic potions or quick fixes here!
So let’s get into it!
Since you can’t outwork a poor diet and 80% of your weight loss results will come from making changes, here are some easy healthy eating habits you can begin with
Start with 1-2 that seem feasible for you. Once you are consistent, add another, and then another…
- Plan the following day’s meals & snacks– when you have a plan you’re more likely to eat foods that are in line with your goals and the office doughnuts and fast-food on the way home, will be less appealing. If you feel you could benefit from receiving a weekly personalized weight loss meal plan, I proudly offer that service! Click here to learn more!
2. Eat green veggies at 2 meals + 1 snack – I call this the “Volume Method.” This method adds fiber to your meals, which promotes fullness. You also receive vitamins and minerals that aren’t available through processed foods. This could look like filling ½ your plate with green veggies at lunch and dinner. Tossing in a couple of handfuls of spinach in your morning omelet, or enjoying a delicious green smoothie for a meal or snack
3. Take a 20 minute walk on your lunch break – getting in more non-exercise activity is highly underrated. Non-exercise activity thermogenesis, or NEAT, can help you burn more calories throughout the day. Plus this short break can help you feel refreshed and less stressed. If walking outside is not feasible due to the weather, you can follow along to a YouTube indoor walking video
4. Eat protein with each meal of the day – protein is the most filling macronutrient in comparison to carbohydrates and dietary fats. A portion of protein could be 2 whole eggs or 4 ounces of chicken, turkey, fish, pork loin, or extra lean ground beef. Adequate protein intake of 0.8-1 gram per pound of body weight is recommended to preserve lean muscle mass. Muscle helps you burn more calories at a resting heart rate throughout the day
5. Eat more natural foods (less packaged food) – Eat more foods with ingredients you can pronounce, such as the lean proteins listed above, whole grains, beans/legumes, nuts/seeds, and low-fat dairy. If you can’t pronounce most of the ingredients on the back of the package, chances are your body will not recognize it as food; meaning the body cannot use it for energy. Packaged foods are highly processed (stripped of nutrients) so they offer very little nutritional value. They are mostly filled with sugar, sodium, chemical additives, and saturated or trans fats. These foods are manufactured to be highly palatable so they become addicting, which fuels your cravings for more
6. Drink more herbal tea & water for liquids – the liquid calories from soda, juice, alcohol, and specialty coffee beverages, adds up quickly and does not help you feel full and satisfied compared to solid food. Sparking water and fruit-infused water are both great ways to increase your water intake without the extra calories. Ideally, you should be drinking ½ your body weight in ounces of water per day
Now that you have some starting points for easy ways to dial in on your nutrition, what will keep you focused when the journey gets a little tough?
Make these 6 mindset shifts to keep you from yo-yo dieting and saying to yourself “I’ll start over on Monday”
1. This is a marathon and not a sprint – You have to be committed to a long-term lifestyle change. What approach can you take to eating healthier that is sustainable for you? You didn’t gain the weight overnight, so you can’t expect to lose it overnight
2. Take your focus off the scale – Yes, weight loss is the goal, but there are so many other ways you can gauge your success that are also important – do you have more energy? Better sleep? An improved mood? Better eating habits? You can lift heavier or workout with more intensity? Has your digestion improved?
3. Progress over perfection – Progress is not liner. Some weeks’ you might lose 1 pound, the next week ½ a pound, and for a couple of weeks, the scale might stay the same. The point is to keep moving forward. It is part of the journey you need to embrace because it happens to us all. The process may seem slow, but quitting surely won’t make it happen any faster
4. When you get off track, it’s not the end. You can begin again – Don’t stay stuck. Evaluate where you’re at and why you’re there. Then make changes. When in doubt, remember your “why” to keep you focused and motivated
5. Small changes add up – No change is too small. Forward is forward; no matter the pace. Consistency is the name of the game. When you’re consistent with your habits, you will see positive changes
6. Abundance instead of restriction – Avoid thinking in terms of foods you “can’t have.” Why? Because truly all foods can fit into a healthy lifestyle. You can have what you want, just not all of it all of the time. Instead consider what you can add – discover new foods, spices/seasonings and new food preparation methods (hint: get an air fryer!). When you restrict the foods you eat, that only leads to frustration, burnout, and you wanting to return to your old pattern of eating that wasn’t working for you. It’s also important to consider how much of a blessing it is to have access to fresh, healthy food!
When you get your body and mind aligned, you’ll actually start working for change in some way on a daily basis. You’ll build resiliency overtime so you won’t give up when life throws you a curve ball!
How are you getting your mind and body prepped for success?
For the ultimate new year reboot + reset, check out my 7-Day Real Food Reset Program where I show you how to detox naturally in 7 days by eating whole foods! Learn more here!
Yours in wellness,
Nutritionist + Women’s Health Coach + Blogger
Owner of Fab + Fit Health Coaching
I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy! Learn more about my products and services here!
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