Losing weight can feel like an uphill battle, but with the right tools and support, it can be an attainable goal. The tips in this post will help you get started on the right path to weight loss, but may also apply to other health goals.
Understand Your Hunger Cues
Learning your hunger and fullness cues plays an important role in weight management. Understanding your body’s signals of hunger allows you to consume adequate amounts of food, and at the right time, while fullness cues can stop you from overeating and prevent uncomfortable GI symptoms such as bloating.
Build a Balanced Plate
Being mindful of your portions can help reduce excess calories and prevent overeating. A balanced place includes a variety of nutrients, including fats, fibre, proteins and carbohydrates. Incorporating all the food groups helps maintain your energy levels, while also providing you with essential nutrients for building muscle and will help you feel full sooner, and for longer after meals.
A general guideline for building a balanced plate is to aim for at least half a plate of vegetables and a quarter plate of protein. Adding a variety of colours to your plate adds essential nutrients to your meals, while also making it more visually satisfying.
Check out our article on plant-based diets to learn about the benefits for weight management.
Be Cautious with Food Labels
Although it’s easy to categorize foods as “good” or “bad”, it can negatively impact your relationship with food and even your weight loss. Assigning labels to food can create feelings of guilt and anxiety around eating, and negatively impact your relationship with foods. Food labels can also cause you to eliminate nutritious foods from your diet.
Instead of categorizing foods as “good” or “bad”, focus on ways to include more nutrient-dense foods in your diet. This will allow you to build a flexible but nutritious diet that you enjoy while reducing the stress associated with good labels.
Work with a Meal Plan
Meal plans can be a helpful tool in weight management. Developing a flexible meal plan can be a great way to stay on track with your weight goals, grocery budget and reduce food waste. Meal plans help remove the mental load of deciding what to eat while your stomach is growling, and can eliminate the urge to snack on high-calorie foods in your home.
Did you know we offer flexible meal plan programs?
Head over to our weight loss services page to learn more about the programs and meal plans available.
Set Realistic Goals
Setting realistic weight loss goals provides motivation and encourages long-term success. Breaking large goals into smaller plans can help make them feel more achievable and less overwhelming. Smaller goals will also allow you to check off your to-do list and monitor your progress more closely, while also providing motivation.
Check out our article on SMART goals to learn more about creating goals to support your weight loss.
Take the Guess Work Out of Weight Loss
Working with Rachel and her team can help you understand the impact of your diet and provide personalized recommendations to support your weight loss goals.
Book a FREE discovery call to get started!
Kimberley is a Registered Dietitian, licensed in Ontario. She helps clients across Ontario control their blood sugars and reduce their risk of chronic conditions.
