Here is the bottom line.
Don’t diet, they rarely work in the long term. Get yourself in the mind set that you are going to eat healthy instead. Allow the focus to being a healthier, happier, and fitter person. Nourish your body instead of depriving it, then weight loss will be natural. In 1988, I decided to change my life by embracing this exact mindset. Since then, I have successfully kept off 50 pounds through 4 pregnancies all with 9 pound babies #ouch. For me personally, feeling physically EXTRA has a lot to do with feeling fit. Here are some of my tried and true weight loss tips to help prevent the EXTRA lbs!!!
1. Every morning the first thing I do is drink a warm glass of water with lemon juice. Not only will you get your water intake going, but lemons are high in pectin fiber which helps fight hunger cravings. Lemons are also chock full of Vitamin C, which helps reduce stress and keeps you Zen. 😌
2. I try to drink at least 8 8oz glasses of water throughout the day. To make this easier to remember and more inviting, I bought a drink dispenser and I fill it up and change the fruit that I steep in it everyday like you see in spas. Drinking enough water is essential for burning fat. It will act as a weight loss aid because it helps you eat less. Keep water bottles in your car. Make sure you have a glass 30 mins before all meals. Here are my fave fruit water combos: https://www.tasteofhome.com/collection/infused-water-ideas/
Of course the Pink Hawaiian is my EXTRA fave.
3. I never drink sugary drinks; they are the most fattening things you can put into your body.
4. Drink coffee or green tea. They curb your appetite and boost metabolism. Herbal teas count as a water! EXTRA bonus!!
5. Choose weight loss friendly foods. You are what you eat so you can either be a doughnut or a green bean. Here is a fab list to get you going: https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods
6. Choose whole foods over processed. Think food that grows in the ground over food in packages.
7. Eat a high protein breakfast. This reduces cravings and overall calorie intake. Start burning fat early in the day. Do not skip breakfast, a car needs fuel to work! Wake up and have some eggs, cottage cheese with fruit, or a fruit smoothie with whey protein powder.
8. I never eat fried foods, chips, bread, cheese, cream soups, or sandwiches. Stay away from starches and carbs as much as you can. This way when your body goes to use fuel, you are burning your fat reserves first not your carb reserves. I always choose the salad option with a protein. Watch out for your dressing amount. Ask for the dressing on the side.
9. If I do decide to indulge in sweets, I make sure it’s in a small portion. Small portions keep you in small portions! Either split the dessert, keep it to one square of chocolate, a kiddie scoop of ice cream, or one cookie.
10. Take a Probiotic supplement every day. Studies have shown that they reduce fat mass. You can buy them locally or online. Here is my fave.
11. I also take two apple cider vinegar gummies a day. Apple cider vinegar contains natural acids and enzymes that help to reduce appetite and increase the feeling of fullness. They actually taste EXTRA yummy and it feels like you’re eating candy. These are my faves.
12. Eat more fruits and vegetables. These contain few calories but a lot of fiber. Their high water content makes them very filling. I have cut up cucumbers, red peppers, cherry tomatoes, and baby carrots in my fridge ready to go when I need a snack. I’m addicted to having hummus with my veggies. Summer berries, cherries, plums, and peaches are so delicious; try to look at them as dessert.
13. Eat slowly. It takes your brain a while for it to register that you’ve had enough to eat.
14. Only eat when you’re hungry, not because you’re bored or worried about something.
15. Don’t reward yourself with food; you are not a dog🐶. #nowoof
16. Watch which alcoholic beverages you choose. I drink Prosecco for a few different reasons, but the main one is that it is 90 calories per glass. I like my frozen margaritas, but they are 300 calories a glass. A Vodka Cranberry is 352 and a Mudslide is 820! Yikes! I’d rather eat a piece of cake!
17. I rarely eat red meat. I most always choose the fish or chicken option for my protein choice. When I’m at a restaurant, I ask them to hold the carb and give me double veg.
18. Get good quality sleep. Too little sleep triggers a cortisol spike. This stress hormone signals your body to conserve energy to fuel your waking hours. Translation: You are apt to hang on to fat. Plus, a sleepy brain appears to crave junk food while also lacking the impulse control to say no. If you’re dragging, chances are you may even skip your workout. #EXTRAzzzzz’s 😴
19. Weigh yourself daily. I call this my “Face the Music” moment of my day. Doing this keeps you honest and catches a 3 pound weight gain before it’s a 7 pound weight gain.
Stay EXTRA!