I know you set some goals for yourself to finally shed the unwanted pounds. How are things going with that?
It’s ok to be honest and say things aren’t going well and that you might need some help.
Perhaps what’s holding you back is not knowing HOW to start and then keep going after you started. Am I right?
If that sounds like you, let me help you move past that roadblock, get out of your own way, and start getting results…consistently!
While it is common to set high goals, experts say that setting smaller goals could do more for our health.
“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”
10 Small Steps to Achieve Your Weight Loss Goal without Dieting:
1. Try breaking your larger goal down into smaller goals. For example, my goal was to lose at least 50 pounds. I ended up losing 60! But, I took that and broke that down into wanting to lose my first 5 pounds, then my next 5 pounds, and on from there until I reached my end goal. It was less overwhelming to think of 5 pounds at a time instead of the whole 50 pounds.
2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
3. Eat breakfast. Breakfast eaters tend to weigh less and are more likely to make better foods choices throughout the day. For a filling and nutrition-packed breakfast, make overnight oats with fresh fruit and nut or seed butter, green smoothies with protein powder, egg scrambles with veggies and a side of fruit or whole grain toast.
4. Switch to whole grains. Whole grains are less processed, so they include more fiber, vitamins, and minerals. This means they will keep you fuller, longer. Whole grains include barley, brown rice, buckwheat, millet, oatmeal, quinoa, brown rice, popcorn, whole-wheat bread, pasta, or crackers.
5. Have at least one green salad every day. Eating a salad with protein, lots of colorful veggies and low-fat or fat-free dressing, is filling and may reduce overeating later in the day (ex. Those late-night munchies!). It also counts toward your five daily cups of vegetables and fruits.
6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.
7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also aid in weight loss. For non-dairy sources of calcium, choose chia seeds, almonds, soy milk, tofu, white beans, kale, sweet potatoes, or broccoli.
8. Downsize. The smaller the bag, bottle, or bowl, the less you will eat. Practice portion control by using a digital food scale, measuring cups, and measuring spoons.
9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol, and triglycerides.
10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less. You can use an app such as MyFitnessPal or you can use a journal to record your meals. Tracking your meals is a great tool for accountability, awareness, and education.
Do you need help implementing these steps?
My *NEW* Fab Academy VIP Group Coaching Program is an intimate group coaching program for women wanting more hands on support and personalized accountability to achieve their weight loss goals. Over the next 90 days through weekly group coaching calls, weekly check-ins, and monthly 1:1 support calls, I will help you take a holistic approach to weight loss that focuses on nutrition, movement, and mindset so that you can transform your lifestyle, finally ditch dieting, and fit back in to your favorite jeans again!
Here’s some of the things that we’ll cover:
● A weight loss eating approach that doesn’t make you feel deprived.
● Exercise strategies to maximize results.
● Tactics for troubleshooting and conquering cravings.
● Tips for reducing stress.
● Mindset and habit shifts so your transformation sticks.
● And more!
Yours in wellness,
Sharae Jenkins, MBA, FNS
Nutritionist + Health & Weight Loss Coach + Blogger