Here are the 11 Science-based Tips for Weight loss:
-Sharon Palmer, R.D.
1) Don't look for a magic formula
2) Balance calories in vs. calories out
3) Spread out calories over the day
4) Boost high-volume, low-energy foods (foods that provide low calorie levels in relatively large portions, can help promote weight loss by filling you up yet reducing your overall calorie intake)
5) Follow the nutrient-rich approach (nutrient rich foods contain the most nutrients per calories)
6) Increase physical activity (cardio + strength training)
7) Push fiber intake
8) Cut down on solid fats and sugars
9) Don't drink your calories
10) Portion size counts
11) Turn to MyPlate
Certainly, trying to do all of these at once can be very overwhelming. Imagine training for your first running race and telling yourself you have to cover that exact distance for the race, on the first training session.
For with time, we progress. We get more confident, we trust ourself more and we get more comfortable.
Two strategies that I find very effective for athletes and fitness enthusiasts are:
1) Rearrange your plate with similar foods, emphasizing nutrient-dense options
2) Assess before you act
For #1 - you will see my creation below which could be titled either "rice bowl with veggies" OR, for more nutritional value and nutrient density "Veggie bowl with rice". I find this very effective for individuals who struggle with portions, have trouble making healthy changes in the diet (to be long-lasting) or struggle with giving up (or eliminating) favorite foods. This makes it much easier to make slow, gradual changes by introducing more healthful items (like veggies) but not completely give-up some of your favorites. And as we all know, habits can be changed. Learning new behaviors doesn't happen quickly so by making a few swaps you may find yourself gravitating to a new style of eating. I also find this a fantastic tip for all those who have considered an off-limit food list to change body composition. Here at Trimarni - no food is off-limit but we always address how that food makes us feel and how it helps us reach our goals....which leads me to #2.
For #2 - this is for those who struggle with second portions, deciding what to have for a meal or snack or struggling with cravings for that after-meal/mid day sugary treat. This one is simple to suggest but often a struggle at first to implement. Before every meal or snack, ask yourself how that food will make you feel when you eat. You should strive to feel better after you eat, than before you started. I find this very useful for individuals who eat a meal but always need that extra something after a meal. I certainly find nothing wrong with a nice small piece of dark chocolate but for those who always have ice cream after dinner or can't stop after one bowl of cereal or 2 pieces of bread, just ask yourself "how will this food make me feel when I am done.". Like I said it sounds very simple but this can make the difference of eating 1/2 cookie and feeling very satisfied with your small portion of a treat after dinner, versus having 2 cups of ice cream with chocolate syrup, granola and a few berries on top.
There's a saying, by Michael Pollens Food Rules to Live by, that I really enjoy and I find it very useful on a daily basis:
Red bell pepper
Green bell pepper
Wild Rice - cook according to package/box/bag (if seasoning is in seperate bag, recommend use 1/4th seasoning rather than the entire package)