Slimming Down This Summer!

July 8, 2014


With summer in full swing, a lot of people are wanting to both look and feel their best.  Whether this means that you are wanting to slimming down to feel 110% in that new swimsuit, or you’re wanting to lose weight for health reasons. Any improvement in your wellness is better than nothing! Here are some tips to help anyone get in that right mindset to reach their goals, regardless of how big or small they are!


 1. Portion control


One of the main challenges that people tackle with is managing the size of their meals. A simple trick to help enjoy the meal just as much, but with a fraction of the calories, is to use smaller plates! Research has shown that individuals who used smaller dishes and cups consumed less calories than those who used ones that were regular sized. This easy switch tricks the brain into thinking that there is more on the plate, which provides more satiety and enjoyment from the meal but with less the fat, calories, sodium, etc. Another great way to enjoy an appropriate sized snack is to measure out a serving size and place into a plastic bag to avoid mindless eating straight from the bag.


2. Grazing


Speaking of snacking, it can be a great tool to help curve cravings and hunger, as long as it’s done in moderation! Most dietitians recommend a 200 calorie snack in between meals, and this can help stop overeating at the next meal, and help stabilize your blood sugar. The key is to eat high nutrient dense snacks. Not just high fat, high sodium, and high sugar foods like potato chips, chocolate candy, and cookies. Ideally, the best snack has a pairing of low fat protein and complex carbohydrates, which will help fill you up longer. Some ideas are Greek yogurt with fruit, 1 tablespoon peanut butter with an apple, or a string cheese stick and a couple whole wheat crackers. Snacking may not be for everyone as each person has their own individual meal schedule, but if you are a grazer, these options can help make them healthier choices.


 3. Making the Better Choices


Being healthy is all about making the right choices in life for yourself and others, no matter how hard they may seem. It may be a struggle to wake up and exercise, but realizing how good it is for you and your body can be motivation enough.  Same applies with food! Yes, it is easier to go to the grocery store and pick up junk food, but that doesn’t help you better yourself and reach your goals. Make the better choices with food such as switching from soda to flavored water, from white to whole grains, and from fried food to baked or steamed. All of the little steps add up and make a big difference, so every little effort pays off! This may be food journaling, or writing down goals to achieve each week. Whatever helps you with your weight loss goals is what is going to work for you!

Hopefully these tips will help with whatever your weight loss goals may be. Whether that’s to fit into those pair of jeans you love, or changing your lifestyle for medical reasons, keep a positive mind and know that you are becoming the best you that you can be.


The Author

Karen Bobos, MSed

Karen M. Bobos, MSed, has been in the fitness industry since 1996 and feels her highest accomplishments are those results achieved by her clients through her guidance. She educates clients that there is no trick to being healthy, no magic pills, but rather optimal health is achieved through eating right and moving your body.

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