Do You Want to See Results?

Reclaim Your Power Over the Scale with 7 Easy Tips

Are you on a weight loss rollercoaster or avoiding the scale altogether? No matter where you are on your fitness journey, consistent tracking is key. Hop on the scale once a week. Take monthly measurements or full body photos of yourself. Routine tracking gives us near real-time insight on what's working and what's not.

Healthy weight loss (.8 - 2 lbs per week) requires only a few, simple lifestyle adjustments:

• Regular Exercise - at least 30 minutes per day, 5 days per week

• Balanced Nutrition

• Stress Management

• Sleep Routine

• Hydration

Nutrition has the biggest impact on steady weight loss. It's important to consume fewer calories than you burn every day to get the results you want.

There are 7 proven ways to cut calories from your diet:

1. Track your calorie intake for every meal, snack, and beverage. Use MyFitnessPal to your daily calorie budget based on your weight loss goal. The budget can guide your food choices, portions, and meal frequency. Helpful Hint: If you don’t like to track calories, that’s okay! Apply the next 6 tips and enjoy consistent weight loss.

2. Make smart substitutions. Making simple ingredient swaps in your favorite recipes can shed hundreds of calories!

   • Low-fat or Fat-free milk instead of whole milk.

   • Almond Milk or Oat milk instead of dairy milk or creamers.

   • Greek yogurt instead of sour cream.

   • Whole grains and pasta instead of refined (white) grains.

   • Non-nutritive natural sweeteners instead of sugar.

   • Low/No-salt seasonings (less than 80 mg salt per serving) instead of salt, seasoning salt blends.

3. Reduce Your Portions. Use smaller plates and glassware at every meal. Put more protein and green, leafy vegetables on your plate than starchy items, and eat those first. Protein and veggies contain nutrients that make you feel full faster and for much longer.

4. Use the 80:20 Rule. Allow your daily diet to consist of 80% healthy foods and 20% of other foods. For example, you may choose to limit fried foods and sweet treats to once or twice per week.

5. Choose lower calorie protein and snack options:

• Skinless chicken or fish

• 90%+ lean beef or turkey

• Berries and nuts instead of chips and candy.

• Egg whites over whole eggs

6. Reduce alcohol and sugary beverages. You can save over 500 calories per day if you skip these beverages. Instead, choose:

• Water (with fruit or mint leaves for flavor)

• Unsweetened tea or coffee

• Sparkling water

7. Avoid Processed Foods and Added Sugars. Read food labels and choose items that contain low or no added sugar (5% or less) and low or no saturated fat (5% or less). Avoid trans fats altogether.

You have what it takes to earn the body you want! Pair these easy tips with consistent tracking and your ideal physique is well within your grasp.

To receive support along your weight loss journey, become a group fitness member or join our Total Wellness Accountability group.