Weight Loss 101
Losing weight isn't just about eating less; it's about a personalized plan that considers your health, lifestyle, and what you can maintain long-term. There’s SO much information available now that it can be confusing to know what to do and what really works. To make it harder, many untrained people offer advice without scientific proof. Although I pride my programs on personalization, here are some highly effetive tips to help you get started on losing stubborn weight, building muscle, gaining energy and feeling your best!
Eat at least 30 grams of protein at each meal. Hands down, the number one things I see most people doing wrong is eating too little protein. Protein is the most satisfying macronutrient, meaning it helps keep you full the longer. It is also essential for building and maintaining muscles mass as you age. But don’t think this means you have to eat chicken all day long. Eggs, cottage cheese, greek yogurt, tofu and protein powder can all help you easily eat 30 grams per meal.
Aim for 5+ servings of vegetable per day. Vegetable are nutrient rich, low in calories and high in in fiber meaning you get other enjoy large servings without compromising your nutrition goals. As an added bonus, the fiber in vegetables helps keep you full and also help keep your bowel movements regular.
Strength train 3x per week. Lifting weights is key to maintaining and building muscle as you age, and having more muscle helps you burn more calories throughout the day which will help with your weight loss efforts.
Aim for 7,000-10,000 steps per day. Working out consistently is great, but if you are one of those people who exercises for 30 minutes per day and sits the rest of the time you aren’t doing your body any favors. Staying mobile is key for both healthy aging and shedding stubborn weight.
Drink half of you body weight in ounces daily. For example, if you weigh 160#, you would aim for 80 oz of water daily. People often mistake thirst for hunger, so a great way to ensure you are staying hydrated is to drink a glass of water before each meal and snack.
Stop eating at least two hours before bedtime. Let’s be honest, most of the foods people consume when late night eating aren’t exactly nutritional superstars. Even worse , if you eat too close to bedtime it can interfere with sleep since your body is focusing on digestion, instead of sleep. So close the kitchen after dinner and just say “no” to a snack with your late-night scrolling.
If you are looking for more support, consider scheduling a complementary consult with me to discuss how I can help you reach your goals. At Pure Wellness with Alli, we take the time to understand your unique lifestyle, preferences, and goals. This tailored approach means you'll get a plan that works for YOU—no one-size-fits-all diets here! Our programs provide:
Sustainable Results: Forget the yo-yo dieting that leaves you feeling deprived and frustrated. With an expert by your side, you’ll learn how to make lasting lifestyle changes that promote healthy habits for the long haul.
Holistic Support: Weight loss isn't just about what you eat. We consider other aspects of your life, including stress, sleep, hormones and movement. You’ll gain insights into building a balanced life that supports your weight-loss journey.
Education & Empowerment: Working with a dietitian gives you the knowledge you need to make informed food choices. You'll discover new ways to enjoy food without guilt and learn to listen to your body’s hunger cues.
Accountability & Motivation: Sometimes, we need extra support to stay on track. Working with Pure Wellness with Alli provides a concierge-like experience to help you reach your goals.
Investing in a dietitian is investing in your health and happiness. Don’t let another year pass by feeling stuck in a cycle of dieting. Embrace a sustainable approach to weight loss that empowers you and brings joy to your meals and life!
In Great Health,
Alli Stanton, Registered Dietitian & Wellness Coach