Weight loss DO’s and DON’Ts checklist

Weight loss DO’s and DON’Ts checklist

Ready to tackle those extra kilos or pounds? Start with a plan. The more you prepare for your weight loss journey, the more successful you’ll likely be. Follow these “do’s” and “don’ts” to get started.

DO's

• Make a meal plan Create a menu of healthy foods for the week. 

• Keep a food diary to count your calories You can use MyFitnessPal to see a breakdown of calories and nutrients, compare serving sizes, and discover how the food you eat supports your goals.

• Eat protein The healthiest protein options are plant sources, such as soy, nuts, seeds, beans, and lentils; lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood; egg whites; or low-fat dairy. 

• Protein supplements Satisfy your hunger, build muscle tissue, maintain lean muscle mass, and stay energized with the power of protein! Add a Protein Drink Mix to your favorite drink to boost your protein intake to 24 g per serving or enjoy as a nutritious snack.

• Replace meals Replace 1 or 2  meals a day with the protein shakes.

• Intermittent Fasting Fast for at least 12 hours to begin your journey. You can add an hour to your IF once that you feel that your body and mind are comfortable with it.. You can eat your last meal at 8 pm and don’t eat anything until 8 am. You can only drink tea or a coffee during your fasting (no sugar) only stevia is allowed. 5 Benefits of IF Weight loss. ...A lower risk of type 2 diabetes. ...Improved heart health. ...Improved brain health. ...A reduced risk of cancer. You can download the Fastic App - This app is great with keeping track of how long you’ve been fasting, and the feature will alert you when the fasting is over, if you need to drink water and will count your steps too. 

• Exercise  Regular physical exercise is imperative for weight loss success. It burns calories and increases lean body mass to rev up your metabolism. Do from 30 to 45 minutes twice or three times a week. 

• Eat fiber Keep your gut healthy and burn more belly fat with plenty of fiber. Find it in almonds, flax seed, and veggies. You can also use a fiber supplement. This will minimize bloating and promote regularity in your digestive system by adding Active Fiber Complex to your daily routine. This gluten-free fiber product is delicious on its own or when added to your favorite shake, tea or aloe. You can mix it with the Herbal Tea Concentrate which will ignite your metabolism. This is a refreshing low-calorie tea, available in a variety of flavors, and contains caffeine, which jump-starts your metabolism and provides a boost to help you feel revitalized.

• Scrap junk food for healthy food Swap potato chips for popcorn and bacon burgers for grilled salmon. Fill your plate with veggies, whole grains, and lean meats to increase your metabolism and stabilize your blood pressure. 

• Eat some fat Healthy fats, like Omega-3 and Omega-6, help you burn body fat while maintaining muscle. They’ll make you feel fuller and may reduce your absorption of carbohydrates. 

• Drink plenty of water 6 to 8 ounces.

• Sleep better A good 7 – 8 hours will help your appetite hormones and regulate your  metabolism.

• DON'Ts
• Fasting Stop your fasting if you have fatigue and dizziness, losing sleep, or missing a period are signs that you should stop fasting.
• Starve yourself You need to eat to lose weight. If you’re fasting make sure to only do it during your fasting window. 
• Deprive yourself Deprivation leads to craving-induced binge eating, which can damage your metabolism. Remember the rule of moderation. 
• Expect a quick fix Losing weight and keeping it off requires a lifestyle change. That takes time and commitment. Ease into a plan and allow yourself some “free” meals or snacks of your choice to keep you motivated.
• Drink too much alcohol Alcoholic Alcoholic drinks are high in calories, reduce nutrient absorption, and can slow down metabolism. Limit your daily and weekly intake

• Eat sugar, refined carbohydrates, and processed food These calorie-dense foods have little nutritional value and may end up making you feel hungrier. Choose fruits, veggies, and whole grains instead. 

• Eat when you’re not hungry Check in with yourself before you reach for a snack. Are you really hungry, or are you just bored, tired, frustrated, or anxious? Start to understand emotional eating. 
• Focus only on calories Cutting calories is important to weight loss, but so is eating healthy. Make sure you eat enough complex carbohydrates and protein to generate energy and build muscle. 
• Give in to temptation Get rid of sweets, chips, ice cream, and anything else in your fridge and cupboard so you don’t eat it just because it’s there. 
• Compare yourself with others Losing weight with a friend or group can be hugely supportive, as long as you don’t make it a competition. Judge your progress over time, not compared to another.