Check out these 5 weight loss tips
Have protein and fiber at breakfast
It is important to strive for a well-balanced diet that includes a variety of nutrients. However, two specific nutrients with great benefits are protein and fiber. Protein and fiber both help us to feel full after meals. They also work together to help slow down the rate that sugar is absorbed into the bloodstream. We should be having protein and fiber at every meal, but they are especially important to have at breakfast. If we eat a nourishing meal first thing in the morning, it is less likely that we will have cravings throughout the day. Check this (https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss#section5) article about Weight Loss tips from Healthline to learn more about how protein at breakfast helps with weight loss. Here are some ideas for breakfasts with protein and fiber:
- Oatmeal with milk, fruit and nuts
- Greek yogurt with berries and nuts
- Whole grain bread with peanut butter and bananas
- Whole grain bread with avocado and eggs
- Smoothie with banana, berries and protein powder
Eat more whole foods and less processed
Heavily processed foods may have things added to them that can increase inflammation, and may increase the risk of heart disease, cancer, and other chronic diseases. Limiting processed foods and including whole foods in your diet that are as close to their natural state as possible can help with weight loss. This is due to the fact that whole foods have more vitamins and minerals that work to keep us full and satisfied. Whole foods are also usually lower in calories than processed foods. Here is a list of whole foods to try and incorporate for weight loss:
- Grains – brown rice, quinoa, rolled oats, barely, farro
- Beans & Legumes – lentils, kidney beans, lima beans, split peas, chickpeas
- Nuts & Seeds – peanuts, almonds, cashews, sunflower seeds, pumpkin seeds
- Fruits & Vegetables – all of them!
Avoid drinking your calories
The calories in sodas and other sugary beverages add up quicker than you think. One 16 oz bottle of ginger ale has 170 calories and one Grande pumpkin spice latte is 380 calories! Sugary drinks have tons of extra calories, and they provide little to no nutritional value. Limiting or cutting these out can be a huge help to meet weight loss goals. Try replacing these drinks with fruit infused water, green tea, or black coffee with cream.
Get a good night’s sleep
Poor sleep is a major risk factor for weight gain and obesity. Not getting enough sleep can cause an increase in appetite which can lead to an excess in calories. Not getting enough sleep can also have a negative impact on your metabolism. It can also be difficult to engage in physical activity when we are running on no sleep. Being active is important when trying to lose weight. When we don’t get enough sleep, it can also cause a spike in the stress hormone, cortisol. This signals the body to conserve energy, AKA hold on to extra fat. Aim for 7-9 hours of sleep each night to reap all of the benefits of a good night’s sleep.
Work with a professional
Working with a health professional at TNT eliminates the guesswork when it comes to weight loss. At TNT we test your metabolic rate to see exactly how many calories your body burns at rest. We use that number and your daily activity level to see total daily burn. Using this information along with other information gathered in a thorough health assessment we will work together to create a plan that is customized and specific to you. Weekly coaching sessions help hold you accountable and find ways to overcome challenges. Sign up for a complimentary health assessment today!