Losing weight is by no means is an easy task. All bodies are made differently, our genetics make it feel like the odds are against us, various food intolerances hinder our weight loss goals, and the food industry itself has done us no favors with addictive processed food (or what I call food-stuff, because it bears no resemblance to real food).
In case we haven’t met yet — hey! I’m Gigi, one of the registered dietitians here at NutriBullet. Over the years, I’ve seen the many struggles my clients face finding healthy ways to not only lose weight, but to also maintain a healthy weight after weight loss. I could go on and on about how it’s a lifestyle change and blah blah — which has it’s truths — but I prefer to break it down into more manageable tips you can implement on your own terms.
Below are the top 3 tips I give to my clients and friends. These aren’t just the obvious “eat less, move more” tips. In fact, these will actually help with that daily battle to stay on the healthy wagon, while also giving you the tools you need to lose weight and keep it off for good.
Keep a Food Journal
You remember the sample you tasted at the supermarket the other day, the cookie you split with your co-worker at the office, or those five french fries you snuck off of your friend’s plate at lunch? Yep, those extras can add up. Just 100 extra calories per day can add up to 10 lbs in a year. When you hold yourself accountable, it’s easier to stick to a healthy eating plan.
If you log everything you eat into a journal, you’ll to be more likely to pass on those “only on cheat day” temptations. Go old school and put pen to paper or use one of the many handy mobile apps to help keep yourself accountable.
Get adequate Sleep
Have you ever noticed you get the munchies on days you are also very sleepy?
Studies show that getting 6 hours or less of sleep reduces a hormone calledleptin and increases another hormone called ghrelin. Simply said, leptin helps suppress appetite, while ghrelin does the opposite by stimulating it — associating ghrelin with a growling stomach helps me remember what it does.
In short, a good night of sleep can help normalize hormones, which helps curb your appetite and cravings.
Stop Counting Calories
There are 2 big issues with counting calories: fixating on a number increases stress and not all calories are created equal.
Let’s tackle the stress issue first. Similar to skimping on sleep, stress prompts an influx of hormones — the main culprit here being cortisol, which hinders weight loss by promoting fat storage.
We’ve all been there; a hectic day at the office, an argument with your loved one, car trouble, or just overall frustration with life is stressful enough. We don’t need an extra chore like calculating the calories you ate at lunch. What might you reach for when stressed? Ice cream, brownies, or a large slice of extra-cheese pizza? Stress increases those fat and sugar cravings. Not only does stress promote fat storage, but you are now craving weight-gaining foods as well. Check out more info on both topics here: health.harvard.edu
The second issue I mentioned is more directly related to the act of counting calories. While the quantity of calories does matter, the quality of calories is much more important.
Two of my favorite food philosophies include the idea of Qualitarian & Volumetrics. Both philosophies focus on the quality of the calorie first, as quality foods provide more nutritional bang for your caloric buck, keeping you feeling fuller longer. This will ultimately have you taking in fewer calories without having to take a math class. Avoid highly processed foods (food-stuff), opt for organic when possible, and eat healthy fats and lean proteins to feel more satisfied with fewer calories, ultimately leading to healthy weight loss.
Why We Made NutriBullet LEAN
Losing weight is tough, and maintaining a healthy weight after weight loss is even harder. Your hormones and mindset play a big part in weight loss and weight maintenance. These tips won’t make you miraculously shed weight overnight, but they are great tools to add to your tool belt as you transition to a healthier lifestyle.
All the dietitians here at NutriBullet combined our knowledge and experience to formulate what we believe are the key features for successful weight loss. Our findings aren’t magic; it’s science combined with our expertise. Our plan was derived from the same principles as the above tips, which as you can see, aren’t secrets themselves.
We get it; changing your habits and eating new, unfamiliar food isn’t always fun. This is why we created a plan that helps you eat the right foods without counting calories and paired it with a great app (food
journal) to help you stay on track. The plan includes daily smoothies filled with high quality nutrients and some “I can’t believe it’s not cheat day” meals that are actually waist-friendly.
On top of this plan, NutriBullet’s dietitians created an amazing 3-in-1 protein, pre-biotic, and fiber blend designed with those quality calories to keep you feeling full longer. The blend compliments our LEAN plan recipes, and yes, our LEAN blend is all-organic, sourced from some of the best farms around the world.
For each LEAN Blast to be properly balanced for optimum weight loss and to unlock the Weight Loss Code, it needs to contain the right amount of protein. We’ve created the LEAN Boost as a convenient, effective way to add necessary servings of this powerful macronutrient.
In addition to its protein prowess, this flavorful formula helps to optimize your weight loss potential in two other ways. First, LEAN Boost has a proprietary blend of powerful, natural metabolism boosters to optimize fat burning. Second, LEAN Boost includes fiber and prebiotics that support healthy digestion and regularity.