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Simple Weight Loss Strategies

By Jeffrey Sterling, MD April 20, 2019

Introduction

Simple Weight Loss Strategies

Weight Loss Strategies - Diet and Exercise

REMOVE TEMPTATION

If you’re trying to set yourself up for success, keeping donuts and chips around isn’t doing you any favors. Give your pantry and fridge a little makeover to stay on track with your goals.

When I want ice cream, I must leave the house and pay $4.00 for a scoop of ice. If I really want it, I will do it. Otherwise, I will not spend $4.00 on one scoop!

STOP EATING AFTER DINNER

Late-night noshes are usually high-calorie, large portions or snacky foods (Read: cookies, ice cream, chips and candy) eaten mindlessly out of enjoyment to unwind from the stress of the day. It’s a recipe for weight gain and disaster.

So, the real issue is not eating after dinner. The real issue is mindless eating and over doing it in the evening.

LEARN HOW TO ORDER AT RESTAURANTS

Weight Loss Strategies - Healthy Eating at Restaurants

Eating out can rack up the calories, so knowing how to make healthy menu swaps is key. Whether you’re dining at your favorite Mexican, steak, or Italian restaurants, or even if you’re ordering Chinese takeout, this very short list will help you on the right track toward making the healthiest selection. Be smarter at restaurants — but still enjoy yourself.

Note: The high sodium effect is real and still in effect until restaurants are mandated to lower sodium content. Its coming!

Mexican Healthier picks

  1. Chicken fajitas
  2. Taco salad (hold the hard shell, queso and sour cream)
  3. Shrimp or chicken taco on soft corn tortillas

Breakfast/Brunch healthier picks

  1. Vegetable omelet
  2. Oatmeal with fruit (get sugar and syrups on the side)
  3. Eggs, whole-wheat toast and fruit

American steakhouse

  1. Filet mignon and baked sweet potato
  2. Grilled salmon with steamed broccoli
  3. Tenderloin with baked potato and side salad
  4. Grilled chicken with steamed mixed veggies and brown rice

Italian

  1. Minestrone soup and house salad
  2. Chicken Marsala
  3. Grilled fish and vegetables with marinara over whole wheat pasta

Southern

  1. Pulled chicken with baked beans and collard greens
  2. Smoked turkey with green beans and corn on the cob
  3. Beef brisket with stewed okra and coleslaw

It’s easy enough to say eat less, move more, but often more difficult to do. Here are a few ideas on how to make it easier:

CONSIDER NON-SCALE VICTORIES

Your weight is determined by a variety of factors, including hydration, climate, when you last ate, bathroom habits and exercise. In other words, weight fluctuation is common, and there’s much more to good health than a number on a scale.

It’s not necessary to weigh yourself daily. In most cases, this causes unnecessary stress and unrealistic expectation. Weigh in weekly as you will have more of basis to make adjustments with eating choices.

GET ADEQUATE SLEEP

Sleep is undervalued. Getting enough quality sleep is holistically tied to your health and weight-loss goals. Sleep offers our bodies a chance at restoration and rejuvenation. When we’re sleep-deprived, we tend to eat more, exercise less and make poor food choices.

Ideally 7-9 hours PER night is recommended.  Quality sleep is key. Yes, 9 hours is possible!

Sandra  is a Registered Dietitian Nutritionist, specializing in nutrition & weight loss. She helps people who are struggling with losing weight and the impact that weight has on health, self-esteem, well-being and overall life. You can reach her at https://actionchoices.com/.

There’s More!

Review these additional Straight, No Chaser posts for weight loss tips and strategies.

Straight, No Chaser: Healthy, Sustainable Weight Loss – Let’s Get Started

Fiber and Weight Loss

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