1. Stick to it.
Those who adhere to the program 100% are the most successful. Remember your goals for why you want to lose weight and improve your health. Write them on an index card and view it daily for motivation. Each day is a step in the right direction on your health journey.
2. Trust the Process.
Weight loss is never a perfectly linear line down to your goal. We’re working to change your body weight set point. There will be ups and downs in the journey but staying consistent fights against the body’s natural resistance to maintain your weight. Focus on the big picture and the positive changes occurring in your body composition beyond just the numbers on the scale.
3. Timing Is Crucial.
Follow the recommendation of eating every 2-3 hours. This will curb hunger, keep your blood sugar stable, and target the visceral fat.
4. Stay Hydrated.
Strive for more than 64 oz per day of water. Water boosts your metabolism and helps to mobilize body fat. Drinking before meals also helps you feel full.
5. Sleep.
Patients who sleep 7-8 hours per night achieve greater success. Lack of sleep impairs insulin sensitivity leading to more fat storage, blood sugar rollercoasters, and more cravings due to increased ghrelin, “the hunger hormone”.
6. Exercise.
Exercise burns calories, improves body composition, and helps maintain muscle during weight loss leading to quicker success. Strive to stay active, get steps in throughout the day, and try to add in some resistance training 2-3x per week. Be consistent and challenge yourself with new modalities!
7. Eat slowly.
It can take up to 20 minutes for our brain to receive the signals that we are full. Eat slowly, take sips of water between bites, and chew your food well.
8. Add veggies in moderation.
We encourage you to add veggies from our low carb veggie list into your meals for extra fiber, nutrients, and taste. You can add them into your egg scramble, mix them into your soup or entrée, or have a side salad. Aim to keep total added carbs under 5 grams per day.
9. Eating Out Guidelines.
If your planning on eating out, opt for lean protein (4-6oz) and pair it with some vegetables from our low carb veggie list. If you order a salad, choose lower calorie dressings.
10. Believe in Yourself.
You can do this! Each week you are making strides towards your goal. The habits you are developing will carry through into Maintenance and help you to keep off the weight. We are here to support you, guide you, and encourage you throughout the journey. Reach out to us at any time with questions or concerns.
