On the Cityline Weight Loss Challenge, it is my goal to “tell it like it is” and clear up any confusion you may have on how to hit your goal weight. People are tired of the weight loss “schticks” and want to lose weight in a sensible, achievable fashion. Even more so, they want to keep the weight off for life!
After being in the weight loss world for over a decade, there are indeed some “game changing” behaviours and tips that are easy to follow and will ensure you get the results you want.
They are:
1. Get a weight loss buddy – Research shows that 2 is better than 1 when it comes to weight loss. Whether it is a friend, spouse or me (online!) – find a friend to work with. When I was losing all my baby weight (yes folks, I lost 75 pounds and I am happy to post my “before” picture!), my sister was my buddy. Each day I would check in with her and we would compare our food journals. Having the accountability kept me going until I hit my goal.
Food journaling is a powerful tool as well. In fact, our own Tracy Moore recently tweeted that she was back to food journaling because it helps her be more accountable and mindful. To get a copy of our free food journal, please click here.
2. Eat clean and in hormonal balance – Vegetables, fruits, whole grain fibers, essential fats and lean proteins are the key categories of foods to focus on. You really need to say good-bye to processed foods to lose weight, feel your best and cut your cravings for good. For more on hormonal weight loss, please click here.
3. Eat a low calorie appetizer before having your meal – If you are dining in or out, have a vegetable-based soup, salad or 5 walnuts or almonds prior to your meal. This will balance your blood sugars and cause you to eat less.
4. Eat slowly – From stomach to brain it takes a full 20 minutes to register a “satiated” feeling. In today’s fast-paced world, we all tend to gobble up our food and eat our meals and snacks too quickly. Slowing down your pace of eating will initially take focus but will soon become a habit that will become second nature.
5. Practice mindful eating – Ask yourself why you eat. Are you hungry, bored, sad, craving or simply eating according to the clock? In addition to food journaling, I often ask my clients to play the “dot game” for a 1-week period. This involves putting a dot of ink on your hand. Prior to eating any bite of food stop, look a the dot and ask yourself, “Am I really hungry and is this a good food choice?” This may sound a little odd in the beginning, but it quickly shifts you into a mindful eating pattern (and food tastes better!).
6. Focus on the scale and inches – When it comes to weight loss, pounds are not the be all and end all. As you work out, (specifically weight training), you will build more muscle. Muscle does weigh more than fat and that can show up on the scale. However, while you will build muscle, although the scale may not move as quickly, your inches will go down and things will start to fit you better. If possible, try to have a body fat percent analysis done (like our 3 winners!), I highly recommend it.
7. For a lifelong drop to occur in your weight, make the shift – The most important piece of information I can give you is to stop yo-yo dieting. Not only will it cause you to gain more fat and slow down your metabolism, it also “beats you up” emotionally.
Prior to starting any weight loss program, always ask yourself the question, “Can I see myself following a version of this for a 5 year period or longer?” If the answer is yes, chances are you will have long-term success!
If you have not yet started the Cityline Weight Loss Challenge, you will find it is a program you can follow for life. For more information, simply click here for our start up package.
If you have a question, I would love to hear from you! Simply e-mail me at drjoey@drjoey.com and I will get back to you.
Wishing you best health,
Dr. Joey
Twitter: @drjoeyshulman
www.drjoey.com