15 Expert Tips To Jumpstart Your Spring Weight Loss Goals
I know what you're thinking... another list of things I aspire to, but never implement. But stick with me here and just try 1 or 2 of the below to start off with, then if you are successful with those add another 1 or 2. Before you know it, you'll be ready for the beach or pool in no time! :) If you're like me, just substitute sweet tea for the water. (use Splenda or Stevia as your sweetener)
15 Expert Tips To Jumpstart Your Spring Weight Loss Goals
1. Make your food beautiful. We eat with our eyes as much as we do with our mouths! After a season of stunning holiday food, you’d benefit from putting the same effort into making healthy meals for the new year. Instead of throwing veggies into a bowl, plate them with care, cut them in new ways and pick lots of colors. Take that extra step to enjoy the process of eating healthy options.
– Carlene Thomas, RDN, LD, Registered Dietitian and Food Content Creator at Healthfully Ever After
2. Don’t skip meals. To jump-start weight loss (and maintain it!), get your hunger in check by choosing satiating meals and snacks every three to four hours. For optimal hunger control, aim to have meals and snacks that contain both protein and fiber–two nutrients that have serious staying power.”
– Kara Lydon, RD, LDN, RYT, blogger at The Foodie Dietitian
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
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
5. Pack nutritious snacks. Bring a small snack to work, and eat it 30 minutes before you begin your commute home. This will curb the insatiable hunger, preventing a trip through the drive-thru. It will also make dinner preparation or last-minute stops at the grocery store so much more bearable! My favorite options are almonds or a Greek yogurt.
– Lauren Gibson, RD, of Eating with a Purpose and Lauren Gibson RD
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
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
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
9. Eat your veggies first. Veggies fill you up not out!
– Marisa Moore, MBA, RDN, LD, Owner of Marisa Moore Nutrition
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
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
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
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
14. Plan to eat at home! It’s no secret that home-cooked meals typically have smaller portions and contain less sodium and fat than eating out. I think packing homemade lunches and eating at home for dinner makes a big difference in my clients’ long-term weight-loss success. Ideally you should eat 90% of your meals at home; in a week, that allows for three meals out. Plan your meals out as an enjoyable event, and aim to eat or pack your lunch the other 18 meals for the week. The more you do it, the easier it will become.
– Carissa Bealert, RDN, owner Evolution Fitness Orlando at Carissa Bealert
15. Eat with intention. Ask yourself if you are really hungry. Think about what you are eating, and, most of all, savor and enjoy it! Being aware is the key to weight loss.
– Wendie Schneider, RDN, LD, owner of Pantry Doctor LLC
As always... love much, laugh often, reach for your goals and never give up, but look fabulous while doing it all! Love, Blair :)