• Let reevaluate our weight loss challenge.

What have we learned about weight loss over the last couple of weeks?

  • We know that increased weight increases our risk of heart diease, high blood pressure, diabetes as well as certain cancers.
  • We need a specific goal

What is your goal?

  • Use the Supertracker to estimate how many calories you should be eating a day

https://www.supertracker.usda.gov/bwp/

  • Identify how much weight you want to loss
  • Remember you should only loss one pound week, at most 2 pounds.
  • If you lose too fast you are more likely to gain the weight back.

What is you obstacle to losing weight?

  • How will you change this?
  • What are your substitutions when you are eating too much?
  • Keep track of what you are eating.
  • Plan on journaling

Should you select one diet plan over another?

  • The literature does not support that you are more likely to lose weight with one diet verse another.
  • The most important factor is sticking with a diet plan.
  • Learn more about different diets on this post.

What type of foods should you be eating?

Ensure you are eating enough protein

  • Protein is important to preserve lean muscle.
  • Learn more about the importance of protein her on this post.
  • Here is a post on incorporating more protein into your diet.

Avoid sugar

  • Avoid added sugar to cut back on the insulin spikes.
  • Sugars can increase inflammation which increases our risk of heart disease.
  • Learn more about sugar on this post.

Decrease your intake of processed foods 

  • Processed carbohydrates that have a high glycemic load causes insulin to spike.
  • Try to eat food with low glycemic index to help curb your appetite.
  • Learn more about glycemic index and glycemic loads here on this post.

Ensure you are eating enough fats

  • Our bodies need fat.
  • Fats can help us feel full for longer periods of time.
  • Ensure you are getting enough fat in your diet.
  • See more to learn about the benefits of fats at this post.

Does it matter if you skip breakfast?

  • Eating breakfast does not appear to make a difference with weight loss.
  • Those who eat breakfast tend to be healthier with less cardiovascular disease.
  • Learn more about skipping breakfast on this post.

Sleep loss

  • Those who have 8 hours of sleep are more likely to lose weight than those who have less than 6 hours.
  • Here is a post about sleep deprivation and weight loss.
  • Here are some tips for a better nights sleep on this post.

Increase your metabolism

  • Increasing our metabolism will make it easier to lose weight.
  • This post covers some tips on increasing our metabolism

Build muscle mass

  • It is important to build muscle mass.
  • As we lose weight, we lose both fat and lean muscle.
  • Lean more about the importance of building muscle mass.
  • Decrease belly fat
  • It is important to reduce belly fat.
  • Belly fat has been associated with chronic diseases such as diabetes and heart disease.
  • Lean more about belly fat on this post.

Drink water-

  • No, the literature does not support that water intake increases weight loss.
  • Drinking water is healthy for us.
  • Learn more about drinking water on this post.

Are you an emotional eater?

  • Do you eat when you are bored or feel stressed?
  • Make an effort to control the stress in your life.
  • Work on substitutions for food.
  • There are some helpful tips in this post.

Falling off our diets

  • Know that it is all right to fail.
  • There will be day (s) that you may not adhere to your diet, that id okay.
  • You can start again.
  • Evaluate why you are having a hard time sticking to your diet.
  • Is it too much at one time?
  • Have you limited yourself to much.
  • Are you being realistic?
  • Learn more about falling off the weight loss wagon here.


Join our weight loss challenge to get more weight loss tips.

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