Tiffany Fite
AuthorMentor
30 Aug
Tips for achieving and maintaining a healthy weight.
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27 Replies
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Tiffany Fite
AuthorMentor
30 Aug
Happy Monday!
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Chestnut
Helper
30 Aug
Good morning Tiffany
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Tiffany Fite
AuthorMentor
30 Aug
Achieving and maintaining healthy weight can be mentally and physically challenging. Here are some tips that may help.
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Tiffany Fite
AuthorMentor
30 Aug
First, setting smart goals is the first and most important step. Specific Measurable Achievable Realistic Time bound
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Tiffany Fite
AuthorMentor
30 Aug
Once your smart goal is set, try to focus on the small things that you can do each and every day, instead of the big goal that will eventually happen through consistently following through.
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Tiffany Fite
AuthorMentor
30 Aug
#1- you are what you eat. Remember the 80/20 rule. 80% of the time we eat for nutrition, and 20% of the time we can eat for pleasure. What you may find over time is that you enjoy the food you eat for nutrition just as much or maybe more than the foods that you eat for pleasure, maybe 😊.
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Tiffany Fite
AuthorMentor
30 Aug
#2-don't skip meals especially breakfast. After a long nights fast you need some energy to get you going, even if it's just a light one. Stay away from sugars and fat which will just weigh you down.
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Tiffany Fite
AuthorMentor
30 Aug
#3- don't skip on protein. Protein has been shown to help with weight maintenance, it promotes fullness, and helps to preserve lean mass and a healthy metabolism
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Chestnut
Helper
30 Aug
What are good sources of protein
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Tiffany Fite
AuthorMentor
30 Aug
#4- choose your carbohydrates selectively. In general refined carbs such as white pasta and bread, fruit juices, an added sugars can have detrimental effects in weight management. Choose whole grains, beans, fruits and vegetables.
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Tiffany Fite
AuthorMentor
30 Aug
#5-exercise daily - staying active is key in achieving and maintaining a healthy weight. That doesn't mean every workout has to be a hard one. Alternate more strenuous and like exercise routines. Most importantly, listen to your body, work at intensities appropriate for you. Be mindful as you exercise. You should always be able to take a deep breath and you should never have any pain or any other contra indicated symptom, modify exercises so they meet your needs.
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Tiffany Fite
AuthorMentor
30 Aug
#6 - strength training is key in effective weight management. Strength training helps to increase and maintain muscle which directly relates to your metabolism. This is not to say strength training is the only exercise you can do but it is very important. The muscles you work during strength training need 48 hours to repair, this is how they get stronger so be sure to allow that rest for maximum gains.
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Tiffany Fite
AuthorMentor
30 Aug
Feel free to chime in with any questions you may have. I know there is a lot of information here. Additionally, if you came to wisdo through your insurance company you are entitled to complimentary coaching sessions with me so please let me know if you're interested.
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Tiffany Fite
AuthorMentor
30 Aug
#7-two steps forward one step back. That's how life goes so when your weight management program isn't going as planned don't beat yourself up. Get right back on track. Once again just focus on the little things you can do each and every day to reach that bigger goal.
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Tiffany Fite
AuthorMentor
30 Aug
#8- try to stay away from the mentality of taking off on weekends. That's not to say you can't take a break, you can! Once again listen to your body and your body will tell you. Also remember the 80/20 rule.
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Chestnut
Helper
30 Aug
What are good sources of protein and how much do we need
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Tiffany Fite
AuthorMentor
30 Aug
#9-hydration is important- proper hydration is important for many health reasons but in terms of weight management it promotes fullness and may keep your calorie consumption down. Studies have also shown that adequate hydration may help increase metabolism which means more calories burned throughout the day.
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Tiffany Fite
AuthorMentor
30 Aug
#10 sleep - sleep deprivation increases the hunger hormone called ghrelin, and decreases leptin which is a hormone that helps to control appetite. Additionally, in general humans make better decisions when well rested.
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Tiffany Fite
AuthorMentor
30 Aug
#11- Stress Management is critical in weight management. Stress increases cortisol levels and cortisol is associated with an increased amount of fat in the midsection as well as an increase in appetite and overall food intake. Additionally for many people stress triggers impulsive eating. Find ways to manage stress such as exercise, yoga, and meditation.
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Chestnut
Helper
30 Aug
Excellent session
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Tiffany Fite
AuthorMentor
30 Aug
Next week I will not have a session due to the Labor Day holiday, but I look forward to chatting with you again on September 13th. In the meantime if you have any questions or comments please reach out. Once again if your insurance company brought you to Wisdo you are entitled to complimentary personal coaching sessions. I would love to help you achieve some of your Health and Fitness goals so please let m.e know if you are interested.
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Tiffany Fite
AuthorMentor
30 Aug
Have a wonderful 2 weeks!
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Tiffany Fite
AuthorMentor
30 Aug
Thank you for joining me today 😊
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