The number one problem that fitness experts hear from their clients is that they want to lose weight. Sometimes the weight loss is something they have struggled with for a long time and want to get under control. Other times, our motivation comes from a significant event or beach vacation approaching.
Stop drinking calories – A lot of times, we don’t count the calories in the drink we have, only because we are not eating them. However, these drinks can have more calories than food. Why waste those calories on something that won’t fill you up. Cut the soda, sugary tea, Starbucks, smoothies, and instead opt for water (infuse with fruit if you want), green tea, or a fresh green juice.
Walk to lunch– If you work from home, have the day off, or have the luxury of having longer lunch breaks, try walking. If your favorite lunch spot is only a few blocks away, try walking there instead of driving. The same applies to taking the stairs instead of waiting for the elevator. Find any little way necessary to burn some extra calories and get your body moving.
Shop the Perimeter of the Grocery Store– Did you know that the grocery store’s outer perimeter is where the healthiest and lowest-calorie foods can be found? Think about it. Fruits, veggies, grains, and proteins can typically be located in the outer perimeters of stores. The inside aisles are where you will find canned, processed, candies, etc. If possible, avoid the inner aisles entirely, and you won’t feel the temptation.
Make your salads healthy– Often, I will have clients say they aren’t losing weight, and eat a lot of salad. But salads are not always healthy, especially if you are eating at a restaurant. Sometimes salad contains more sodium than a lot of fried foods. Opt for grilled chicken instead of fried. A salad with less cheese and dairy is a healthier option than one loaded feta etc. But most importantly, skip the dressing. You can save at least 100 calories by using a light oil, balsamic, or just a squeeze of lemon/lime and black pepper.
Don’t butter me up– Skip the butter. Instead of greasing your pan with butter or margarine, use a cooking spray or coconut oil (depending on the recipe). You can save a lot of unnecessary calories, and I promise you won’t notice the switch!
Small Plates– Trick your mind by using smaller plates/bowls. With this approach, there is less room to fill your plate with food until it is full. You could eat 20% less and still feel full. Portion control is so important, especially with restaurants serving us up to 4x standard portion sizes.
Drink up– This one goes hand-in-hand with not drink calories. Not drinking ENOUGH water can also hinder your ability to reach your weight loss goals. Not to mention, if you drink more water, you will feel fuller. It’s a win-win!
Turn off the TV– Avoid EWWT (Eating while watching television). This is a real thing. Have you ever sat down with a bag of chips and a good movie? The next thing you know, the whole bag is empty! We have all been there. When you are distracted by what is on the TV, you aren’t paying attention to your portion control. Either avoid eating in front of the television, or portion your snacks or food before you sit down, don’t bring the whole bag of chips.
I am here to help. Please reach out with any questions. I answer each email personally.
To find more total-body workouts and nutrition tips, check out my Instagram @ashleykingfitness.