5 Simple Ways for Weight Loss

1. Food Swap

Don't eliminate food groups from your diet. Instead, consume all food groups but swap out less nutrient dense foods for more quality options. Below are some examples of food swap ideas:

~Bagel vs. Donut

~Wine vs. Hard Liquor

~Decaf vs. Caffiene

~Mustard vs. Mayo/ranch

~Brown rice vs. White rice

~Whole wheat bread vs. White

~Frozen yogurt vs. Ice cream

~Ice tea vs Carbonated drinks

~Oil-based dressing vs Creamy based dressing

~Powder non-dairy creamer vs. Flavored dairy creamer

2. Don't take short-cuts

Take advantage of small opportunities to maximize your physical activities throughout the day. For instance, instead of getting the closest parking spot available, park further away and walk to your designation. Also, take the stairs instead of the escalator or evaluator the next time you're at the mall, airport, doctor's office, or movie theater. Eventually, these small changes will add up throughout the day.

3. Eat to fuel and not to full

Eating small frequent meals throughout the day is better than two extra large meals in one day. Be mindful when you eat and control your portions. Constantly, eating to become full will only trigger the same sensation and facilitate overeating and episodes of mindless eating habits. Also, subconscious eating can be very tricky and facilitate recurring binge eating as well. So, while watching Netflix at home, don't take the whole bag of popcorn to the sofa. Instead, take a small portion of popcorn and put the rest away in the pantry for another day.

4. Snack between meals

A busy lifestyle can make healthy eating relatively challenging. But, don't go long periods without eating; instead snacks between meals. Consume a hand full of nuts, plain popcorn, fresh fruit and vegetables, or a quality protein bar to fuel body throughout the day. This way you're not compelled to indulge in convenient unhealthy snacks such as candy bars, chips, donuts, and cookies etc.

5. Don't skip meals

Breakfast can be one of the most important meals of the day, which can be the first meal immediately after you wake up. However, it doesn't necessarily have to be a traditional breakfast such as waffles and eggs. You can eat leftovers from last night...just eat! But, ensure it's balanced and heart healthy. Skipping meals can lead to prolong fasting, which in turn, can facilitate unhealthy choices later in the day and irregular spikes in blood sugar.

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