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Fueling for Weight Loss

Posted by Coach Jenny Hadfield on Mar 15, 2010 3:26:45 PM

Greetings Teams!  I'm so impressed (and inspired) by your posts and activities.  You are really doing a fine job of making real lifestyle changes that will stick!  Keep it up.  As with any solid weigt loss journey, fueling your body with healthy nutrient-rich foods is key.  This isn't always an easy transition, however the good news is you will feel the difference through energy levels and mood even with the smallest of changes.  Now that you're moving regularly throughout the week and on a roll, here are a few simple tricks you can incorporate over the next few months.  I'm an advocate for easing into things as changing too much too soon, can lead to frustration, deprivation and sabotage.  Keep is simple and real and develop a recipe that makes sense for you and your family.  And please keep the posts coming!  We can all learn together and keep the momentum flowing...


  • Downsize your plate sizes.  It is a little well-known fact that the size of our serving wear has increased in the last three decades, and with it, so too have our portions. Choose a small plate for meals to avoid over-sized portions.  Ladies, it's just like carrying a big purse.  The more room you have, the more likely you'll stuff it!  When dining out, split your meals with a friend or spouse or ask for half of it in a to-go box before it is served. 


  • Eat at the table.  Avoid eating meals while driving, watching TV or even reading.  You'll avoid overeating due to distraction and break the bond between TV and food.


  • Spice it up and slow it down.  Adding a little spice to your foods raises your metabolism and can slow down the pace of eating.  Focus on your food and learn to slow the pace of eating by chewing more slowly and thoroughly, and putting down your silverware after each bite.  The more slowly you eat, the more time your body has to realize it is satisfied and full.  Plus, thoroughly chewed food digest more quickly in your stomach.


  • Fill up with fiber.  Include foods that are high in fiber to fill you up and stabilize blood sugar levels to avoid cravings.


  • Be timely.  Plan your meals for the day and assure you have something to eat as you progress.  Doing so will avoid missed meals, lower energy levels and binging later in the day.  Pack up your meals and have healthy snacks by your side at all times. 


  • Eat in, rather than out.  Cooking at home gives you complete control of the quality of food, fat content and portion sizes.  Not to mention it is much less expensive!  Treat yourself to a dinner out every once in awhile, but keep cooking at the home front.  (My husband and I made this switch when we moved out of the city and we both lost several pounds with this one change.  I'm still learning to cook without setting off the fire alarm, but its a lot healthier overall:)


  • Support your local farmers market.  Look for your local farmer's market for fresh, organic fruits and vegetables.  It's a great way to support your community and assure the quality and safety of your produce.


  • Eat foods and drinks with a short list of ingredients.  Highly processed foods are quick and easy to prepare, but lack in the nutrient department and can lead to hypertension due to high sodium levels.  Keep it real and reach (or prepare) foods that are in essence "natural" and that have a list of five ingredients or less.  Being mindful of what goes in your body is a great way to feeling better within a matter of days.



Happy Trails,

Coach Jenny Hadfield

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