Baby steps

Quite often I get inquires from friends and family on how to lose weight. First thing I tell them-- TAKE BABY STEPS!

why?? Because if you try to totally revamp your lifestyle overnight... more likely than not, you will fail. Here are 5 tips that I did to help me lose weight. If you try these things you will notice a difference almost immediately which will give you even more motivation to continue down a path of a healthy lifestyle change.

1. Stop Drinking Soda

This is a big one. All of the processed sugars in these sugary drinks just makes you crave more. These drinks have contributed to the skyrocketing rates of obesity and type 2 diabetes. These are all USELESS calories that do nothing but eat your teeth and add unwanted pounds.If you must (and yes sometimes I must!) drink diet soda. I am a diet coke lover so I limit myself to one can a day.

2. Keep a Food Journal

You can double your weight loss by just writing down everything you eat. Research has shown that the more people wrote down what they ate the more weight they loss. We become aware of our habits when we go through the process of reflecting on what we eat. That is the only way to change a behavior, to become fully aware of it. There are online food journal sights that can make it easy or you can get yourself a cheap notebook and write it all down there. Make sure you include the time so you can see any patterns forming with they type of food and the time. Make sure to write how you felt at the time. Measure your hunger from 1 to 10, just that alone may keep you from putting that extra helping on your plate. This really helped me when I began my weight loss journey!

3. Eat Whole Foods and Go Organic Where You Can

Any un-processed or un-refined with no added sugar, salt or fat. usually whole foods have a low glycemic index so they will not increase your blood sugar and insulin levels as quickly as processed foods. Eat whole wheat bread! Eat as many fresh fruits and vegetables as possible. Stay away from anything in a bag, box, or can. Good rule of thumb!

4. Eat Outside The Home Less Often

Eating out at restaurants just makes you loose control of what you are eating. Many times they get prepared foods and fail to really cook anything. many additives and preservatives are used in the foods and many meats are soaked in a "salt brine" to keep it from spoiling (salt is a preservative). Be careful about the foods you buy for home, Look at the label. Be aware of sodium levels and keep them as low as possible. Be a conscious eater. There are many tools for when you do eat out to know the nutritional information-- pick up an app. for your iphone or itouch (if you have one) that allows you to see what is in the food you order... or go purchase a book like "eat this, not that" which will show you what to order at popular food chains.

5. Get Plenty Of Sleep

People really over look this factor. Sleep is one of the most important aspects of health. Without it hormone levels go "whacky" and you do not have the energy that you might have, you gain weight easily and you are moody. One thing that helps sleep is to have a routine and stick to it. No eating late at night, and make sure your bed is comfy and inviting!