Here are four key things our dietitians recommend you keep top of mind to maximize your weight loss success.
Hydration: Aim for 64oz of water per day. Adequate water makes it easier for the liver to clear toxins from your blood, which in turn assists with weight loss. Avoid caffeine found in coffee, soda, and tea as these will dehydrate you. Try the urine test: If your urine runs clear to pale yellow, you are adequately hydrated.
Protein: Adequate protein will help keep you full and allow your body to burn fat rather than muscle as you lose weight. The more muscle mass you have, the more calories burned.
Portion Control: No matter what principles you employ to lose weight, it is still true that you need to eat less calories and/or burn more calories through activity and exercise to see weight loss. Make sure you measure or “eyeball” the correct portion each time you have a meal or snack. Small additional portions over a long period of time will add up.
Exercise: Exercise supports fat loss, promotes weight maintenance, and helps with blood pressure and glucose control. Exercise is an also excellent antidote to stress. Aim for cardiovascular exercise at least 30 minutes 5-6 days per week. Walking is a good place to begin with a goal of 10,000 steps per day using a pedometer. Add strength training 2-3 sessions a week to promote increased muscle mass.
Once you get used to your routine and start to follow the 4 keys to weight loss that we have laid out for you, it will all start to come natural. It’s not going to be easy as following any new routine can be hard. These 4 keys to weight loss success are a guideline and it’s up to you to maintain the routine. If you can do it and be successful you will remain successful with your weight loss.