7 Easy Things that You Can Do To Lose Weight. Podcast Episode 6

Losing weight can feel like an impossible task. It’s easy to find yourself in a “bubble of overwhelm”. You find yourself not knowing what to do.

You don’t have to make millions of changes all at once.

You can make small changes over a period of time.

7 Easy Things To Lose Weight Podcast

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Here are 7 easy things that you can do to lose weight.

1. Eat More Vegetables

   At least half your plate should be fruit or vegetables. More vegetables than fruit.

   Remember to include leafy greens and not just starchy vegetables.

2. Eat Less Refined Carbohydrates

   Not all carbs are created equal. Some carbohydrates are refined (pasta, bread and white rice). They will spike your blood sugars more quickly than carbs found in most vegetables. (white potatoes spike your glucose level too.)

3. Reduce the Junk

   I’m not judging you! You need to put on your big girl (or boy) pants and be honest with yourself. Is this an area you can cut down on?

4. Add Good Fats

   Not all fats are created equally. Fats are great at helping you feel full up. The best fat (with the most research on benefits) is olive oil. Other good fats to try are coconut oil (in moderation) and grass fed butter.

5. Make Snacks Healthy

   “Snacks don’t count”!

   Snacks can make or break your healthy eating day. Go for healthy snacks that will leave you feeling full and invigorated.

   Try to think of snacks as “mini meals” rather than something that comes out of a packet.

    

    

   Some Easy Snack Ideas:

   • Nuts and seeds (full of good fats and protein).
   • Homemade hummus with olive oil and vegetable sticks.
   • Fruit (you don’t want to eat loads of fruit but it’s better than cookies and cake!)
   • Full fat yoghurt.
   • Left overs.
   • Eggs.
   • Avocado.
6. Enjoy a Treat

   You don’t have to starve yourself of ALL treats. That just leaves you feeling guilty (and then instead of one cookie, you eat the whole packet!)

   Allow yourself some grace and remember that “NOTHING IS FORBIDDEN IN MODERATION!”

   But “moderation” is the key!

7. Plan What You’re Going to Eat

   You’re most likely to “slip up” when you have no idea what to eat.

   Stressed and tired, you reach for a frozen pizza or packet of cookies.

   Plan your meals in advance. (I know! It takes time but set yourself a time limit and sit down and do it!)

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Written by Dr Orlena Kerek

Dr Orlena is a medical doctor turned health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.