Many people underestimate how many calories are in the foods they eat. That’s why it’s important to focus on quality food.
Ehsani says her clients prioritize protein by making sure they’re getting the recommended gram amount at each meal and snack. She suggests speaking with a registered dietitian to determine your specific needs.
1. Focus on Food Quality
The key to healthy weight loss and maintenance is high-quality foods. A focus on calories can actually hinder your progress if you’re eating too many low-quality foods. Studies have shown that higher-quality foods like fruits, vegetables and whole grains are more effective than lower-quality foods, such as highly processed snack foods, sugary drinks and fried foods.
Take a look at your refrigerator and pantry and get rid of all the processed stuff. Replace it with real foods like lean meats, fresh fruit and whole grains. Invest some time on the weekends and meal prep to make healthy snacks, sauces and dressings for the week.
Be sure to read labels and keep a food diary so you can start to track what you’re eating and where your calories are coming from. Once you know your starting point, set a goal of how much you want to lose over three months. This can help keep you motivated and on track.
2. Eat More Protein
Protein is the most filling of all macronutrients and can help you feel full with fewer calories. It also helps you preserve muscle mass while losing weight, which can make it easier to maintain your new weight. Protein is also important for increasing muscle strength, which can improve metabolism.
Many people eat too little protein, but it’s possible to get enough from healthy sources like fish, poultry, eggs, dairy products and beans, peas and lentils. However, it’s important to choose the right proteins as not all are created equal.
Animal foods contain complete proteins, which have all the amino acids that your body needs. Plant-based proteins lack one or more of these essential amino acids, but you can supplement them with whey protein powder or other vegan protein supplements. It’s best to spread your protein consumption throughout the day rather than consuming large amounts at one time. This prevents dehydration and constipation.
3. Prepare Your Meals
When it comes to weight loss, many women find that the quality of their food is key. A trip to the supermarket is likely to leave you feeling overwhelmed by aisle after aisle of low-fat and no-fat foods, “healthy” chips, sugary juices and sodas and other unhealthy choices.
It is important to avoid ultra-processed foods. Focusing on preparing your own meals is also essential. Cooking from scratch can be time-consuming, but it is one of the most effective ways to lose weight.
Spending a few hours on the weekend to meal prep can help you save time throughout the week and make healthy choices without thinking twice. When you are at home, try to keep tempting foods out of sight and snack on low-calorie foods like fruits, vegetables, nuts, pretzels, nonfat yogurt or low-fat string cheese. Avoid high-calorie add-ons like cream with your coffee, butter, mayonnaise and salad dressings. Keep smaller plates, bowls and glasses in your kitchen to help you control your portions.
4. Keep a Food Diary
Writing down what you eat is an effective way to increase awareness and improve nutrition. Using a food journal to record every food and beverage you consume can help you understand your eating habits better, support weight loss or gain goals, and identify foods you may be sensitive to.
In one study, researchers found that people who kept a food diary lost twice as much weight than those who did not. This is likely due to the simple act of recording what you consume and seeing the total calorie intake, which often results in eating less.
When keeping a food journal, be as detailed as possible to get the most accurate information. For instance, write down the food and beverage type, portion size (in household measures like cups or tablespoons or ounces) and add any other relevant details. Also, note how you are feeling as this can influence your choices (example: happy, sad, stressed, bored). It is best to record the food and beverages as you eat them instead of waiting until the end of the day.
5. Limit Alcohol
Alcohol is high in calories, so cutting down on your intake can help you lose weight. You don’t have to go teetotal, but try to stick to the NHS guidelines of 14 units per week. This equates to 6 medium glasses of wine or 6 pints of 4% beer.
It is also important to be mindful of portion sizes. A standard drink contains 12 ounces of beer, 5 ounces of wine or 1.5 ounces of spirits. Use a jigger or smaller glassware to help you stay on track.
It is also recommended to have a non-alcoholic drink (such as water) with each alcoholic beverage. This will slow down the absorption of alcohol and prevent you from drinking too much. Also, be sure to eat something before you have alcohol to avoid getting tipsy on an empty stomach. This will also help keep you full longer and may even stop cravings for unhealthy snacks.
6. Add Resistance Training
Adding resistance training to your workout can be a great way to boost your strength while also helping you burn calories. Many women fear that weight training will lead to a bulky appearance, but the truth is that you can work out with minimal equipment to create a powerful, lean body.
A few simple exercises can get you started. For example, try standing in a row with the ends of a resistance band held in each hand (hold them close to your body and avoid locking your arms). Then, raise both elbows to the sky until you’re in a squatting position, then lower slowly.
Begin with one to two sets of each exercise and aim for up to three sessions per week. Remember, the goal is to build muscle and keep your metabolism up without burning yourself out, so it’s important to start slow and find a workout that you enjoy.
7. Get Enough Sleep
Getting enough sleep is important for many reasons, but it’s also crucial for weight loss. Studies have shown that sleep deprivation triggers a spike in cortisol, a stress hormone that signals the body to hold on to fat stores for energy, which can prevent weight loss. Focusing on ensuring you get 7 to 9 hours of quality sleep each night will help you lose or maintain your ideal weight. Try to keep a regular bedtime and wake-up schedule, even on weekends, and make your bedroom a relaxing, dark, and quiet environment for snoozing.