There's your fair share of weight loss advice out there, often promoted by people without any expertise in the field. Trying to understand how to navigate the world of contradictory information can be overwhelming. Here are 5 simple tips that you can implement today to get you moving in the right direction toward reaching your weight loss goals! 1. Keep a food journal: "Several studies have shown that people who keep food journals are more likely to be successful in losing weight and keeping it off. In fact, a researcher from one recent study says that people keeping a food diary six days a week lost about twice as much weight as those who kept food records one day a week or less." 2. Drink water: Start your day with 2 glasses of water and drink 1-2 glasses 15 minutes prior to your meals. People can often mistake hunger for thirst. Drinking plenty of water and staying hydrated will help you avoid overeating at mealtime. 3. Get enough sleep: A good night’s rest promotes healthy production of hormones that control appetite, including leptin and ghrelin. Leptin is a satiety hormone and ghrelin is a hunger hormone. Sufficient, restful sleep allows the body to regulate production of these two hormones, creating a balance of appetite and satiation. Research has shown that sleep-deprived adults tend to have higher ghrelin levels and less feeling of fullness compared to adults who get seven-to-nine hours of sleep. 4. Chew your food thoroughly: Taking time to chew your food until it is completely pureed in the mouth (about 20-30x per mouthful) helps you to slow down, properly digest and avoid overeating at mealtime. Most people chew their food 5 times or less and wash it back with liquid. Not only can this cause digestive stress, but it takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. 5. Transform your plate: Make 50% of your plate low glycemic vegetables, 25% of your plate lean protein and 25% whole grains or a higher starch vegetable like sweet potato. We are used to portion distortion from dining out at restaurants and the old pyramid model. Switch it up and you'll notice a difference. These are not just great tips for managing weight, but healthy lifestyle tips for everyday health and wellness! To your health & happiness, xoxo Amy
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