5 Weight Loss Tips for 2020
You’re ready to lose some weight. The first step (committing) is always the hardest. But the truth is there is no “one size fits all” diet that provides permanent healthy results. Since our bodies respond differently to different foods depending on various health factors, finding the method of weight loss that’s right for you
can be challenging. But these are some general weight loss tips for 2020 that I love.
Flip flop dinner and salad plates
A common issue is a lack of understanding proper portion sizes. So I suggest “tricking” your eye into thinking your portions are bigger than they actually are by serving dinner on salad plates and salad on dinner plates. Start with a generous amount of your favorite leafy greens, like kale or spinach, then add any other veggies you like. For some crunch, I always like a little healthy fat like raw nuts or seeds. Next comes the main course. Reach for that salad plate and fill half of it with more vegetables. Then divide the remaining half into quarters, using one for some lean protein and the other for a healthy carb. And speaking of carbs….
Stick to carbs that have fiber
Among its many benefits, fiber helps you stay full for a longer period of time. Instead of white pasta or white rice, reach for root vegetables like sweet potatoes or squash. Other healthy carbs to consider include quinoa, legumes, and whole wheat spaghetti.
Pay attention to how different foods make you feel
Have you ever noticed that when you eat something with lots of sugar you get a surge of energy followed quickly by a crash? That’s due to the way our bodies metabolize it. The crash is your body’s way of telling you that sugar is a poor source for fuel. I encourage you to put it to the test. But then try eating a meal that combines protein, healthy fats, healthy carbs, and veggies. See how that makes you feel. When you detox from sugar (even if it’s just cut in half versus eliminated) your body will begin to crave it less. Fueling your body with the right foods will keep your energy levels up while helping the scale and body fat percentage go down.
Don’t skip meals (especially breakfast)
In theory I understand why so many people think that intentionally skipping a meal can help with weight loss. However, it’s important to keep your metabolism moving and when you’re not eating, it slows down. When it slows down, it signals to your body that the calories you are consuming need to be stored as fat.
On the other hand, I often hear patients tell me they simply forgot to eat. I get it. It seems we are always on the go. Or too busy at work or with our children (or maybe even both) that the day just escapes us. It’s still not a reason to not fuel our bodies. Set an alarm to eat on your phone if necessary. Just make sure it happens.
Chew slowly
It takes time for your brain to catch up with your belly. That’s why eating quickly and on the go often results in overeating. So slow down. You’ll likely eat less, but enjoy your food much more. Aim to chew each bite at least 8 times.
