Martha A. Cheves's Blog, page 22

Weight Loss Tip #13

Don’t deprive yourself. Allow yourself to have a treat from time to time! If you deprive yourself, chances are that over time you will give in and binge. Instead give yourself a set number of times (maybe two to three times) per week where you can treat yourself without feeling guilty.

– Kelsee Gomes, MS, RD, CSSD, Director of Sports Nutrition at University of North Carolina at Chapel Hill

Weight Loss Tip #12

Eat a protein- and fiber-rich breakfast. When my waistband is fitting a little tighter than I’d like, one of the first places I start shaping up is at breakfast. Rather than focusing on “lightening” breakfast with fewer calories, I make sure to pump up the protein and fiber at my morning meal. That usually means adding an egg white-and-veggie omelet or hard-boiled eggs with fruit, plus a small fiber-rich muffin or small bowl of oatmeal. What I eat in the morning not only sets my hunger level but also sets the tone for how I’ll eat throughout the day.

– Regan Jones, RD, Founding Editor at Healthy Aperture

Weight Loss Tip #11

Keep a food journal. Our minds are always busy, so it’s easy to underestimate the amount of food consumed. Tracking your food with a journal or mobile app can make you more aware. Be as specific as possible, tracking type of food, amount, time, place, hunger level and emotions surrounding eating. Not only can developing a food-tracking habit make you more aware of portion sizes and eating patterns (e.g., overeating at night, skipping breakfast), it can help detect mindless or emotional eating.

– Min Kwon, MS, RD, owner of MJ and Hungryman

Weight Loss Tip #10

Drink more water! Our bodies need lots of water to keep our energy levels up, undergo regular digestion, etc. Drinking water before meals may also help to curb hunger and keep you satisfied before, after or during a meal.

– Katie Serbinski, MS, RD, founder of Mom to Mom Nutrition, LLC

Weight Loss Tip #9

Eat your veggies first. Veggies fill you up not out!

– Marisa Moore, MBA, RDN, LD, Owner of Marisa Moore Nutrition

Weight Loss Tip #8

Pile plants on your plate. Focus on eating more plants. Crowd out your plate by packing in as much produce as you can. You’ll feel fuller, and you’ll be practicing portion control without even thinking about it.

– Rachael Hartley, RD, LD, CDE, Owner of Avocado A Day Nutrition

Weight Loss Tip #7

Power up breakfast with protein. Make sure to enjoy a balanced breakfast packed with protein. It will help to keep your energy levels up all morning and may also help you snack less later in the day.”

– Lauren Harris-Pincus, MS, RDN, owner of ‪ Nutrition Starring YOU

Weight Loss Tip #6

Do weekly weight checks. Once you start making changes, you are probably agitated to see the numbers go down quick, but obsessing with the scale on a daily basis won’t help. Instead, it’s better to give it a week–the rule of thumb is to weigh yourself every week using the same scale, preferably in the morning.
– Dixya Bhattarai, RD, LD, of Food Pleasure And Health

Weight Loss Tip #4

Make healthy food visible! Display fruit on your kitchen countertop, whether it’s in a pretty bowl or on a decorative cake stand. Whenever you want a snack, you’ll see the fruit first and hopefully reach for that.

– Amy Gorin, MS, RDN, dietitian in the New York City area and contributing blogger at ‪ Weight Watchers

Weight Loss Tip #3

Meal prep in advance. Preslice vegetables and fruits, and keep in air-tight containers at eye level in the front of your fridge. They should be the first items you see when you need a quick snack. Having presliced veggies makes it easier to whip up omelets, salads, casseroles and soups. If you feel you pressed for time to slice your own fruits and veggies, most grocery stores sell them presliced from their kitchens. Keep in mind this is more expensive, but the extra cost is worth it if it means you’re more likely to eat more fruits and vegetables!

– Angie Asche, MS, RD, LMNT, of Eleat Nutrition