Weight loss makes it into most people’s New Year’s resolution lists at the beginning of each year or as we head toward bathing suit season. For those of you who are trying to lose weight, there are a few things you should watch out for that could get you off track.
Make sure you get 7-8 hours of sleep a night. The October edition of the American Journal of Epidemiology reports that women who don’t get enough sleep a night are at a higher risk to gain weight. In fact, women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years. Try to get to bed a little earlier and create a quiet, dark sleep environment.
Do you find yourself feeling stuck in a rut? You know you want to feel better, you may even have a vision of what you want to feel like, but you just can seem to get there. It is hard to create new, healthy habits sometimes. The answer to you conundrum is to make use of a trained health coach!
A properly trained health coach is trained in behavior modification, which means that they know how to help you create new healthy habits to replace the old ones you no longer want to continue. I can provide education, resources, accountability, goal setting, and the motivation you need to be the person you want to be!
Get your Free, No-obligation Discovery Session today. Find out if healthy coaching is a good fit for you!
Have you thought about utilizing a coach, but wondered how a coach can help you? A coach can help you in many ways to achieve your health and lifestyle goals!
A health coach can:
If you are interested in seeing if health coaching can help you, please contact me today for your Free, No-obligation Discovery Session!
For those who think they have to give up pasta so they can lose weight, there is good news! You can have your comfort food by simply choosing 100% whole grain pasta. Whole wheat pasta is a good option for those who are not gluten intolerant. It usually has the same amount of calories as white pasta, but many more nutrients. Whole grain pasta contains large amounts of fiber, which is a weight loss bonus because it makes you feel full faster. Keep your portions in control by serving up your pasta in a cereal bowl instead of a large dinner plate. This makes it easier to stick to one cup portions. Serve it up with a fat-free marinara sauce for a healthy dinner.
If you are gluten-free, there are many more options available now than there used to be! I enjoy the brown rice and quinoa pasta from Trader Joe’s. What is your favorite healthy pasta dish? Try some whole grain pasta this week and tell me what you think about it! If you would like help losing weight, contact me for a Free, No-Obligation Weight Loss Discovery Session today!
Do you ever look at the nutrition facts on the food you buy? Or maybe you wondered what a serving size looks like for your fresh fruits and veggies. Have you ever actually measured a serving size out to see what it looks like?
I found a great tool to help you visualize and remember what portion sizes look like. You can look at portion sizes in a variety of categories including vegetables, fruits, milk & dairy, grains, meat & beans, fat & oils, sweets & treats, and mixed dishes. For example, if you click on the vegetable category and then click on the baked potato icon, it shows you the potato on a plate next to a computer mouse to give you an idea of the size a one serving potato looks like. It is important to understand portion sizes if you are trying to lose weight or maintain your weight. It also has printable versions. There is a full size portion guide that can be kept on your refrigerator and a wallet size portion guide that you can take with you wherever you go.
Click here to visit the site.
Whether it be a friend, co-worker or family member, someone else on your journey will keep you motivated and accountable. Perhaps it can be someone who will go to the gym with you or someone who is also trying to stop smoking. Talk about what you are doing.
Consider joining a support group. Having someone with whom to share your struggles and successes makes the work easier and the mission less intimidating.
If you are married, it is important that your spouse knows who your accountability partner is. Usually a spouse is too close to you to make a good accountability partner.
Choose someone who will be brutally honest with you. You need someone who will hold you accountable. Look for someone who has the qualities you lack.
Make a health plan that will stick. Your plan is a map that will guide you on this journey of change. If you start out on a trip with no idea how to get where you want to go, you most likely won’t end up there! Your journey to health is the same. You need to know how to get where you want to go!
Through the coaching process this plan is the main focus. If you are confused about how to achieve your health goals, this is where your health coach can be a wealth of information for you! Get your free strategy session today!
Each step you make, even if it's a relatively small step such as making the resolution to change, is still a step in the right direction, bringing you closer to your ultimate goal. After you've identified realistic short-term and long-term goals, break down your goals into small, manageable steps that are specifically defined and can be measured. Is your long-term goal to lose 20 pounds within the next five months? A good weekly goal would be to lose one pound a week. If you would like to eat healthier, consider as a goal for the week replacing dessert with a healthier option, like fruit or yogurt. At the end of the week, you’ll feel successful knowing you met your goal.
It’s easy to get overwhelmed by a big goal and this can make you feel like you don’t know where to start or maybe like you just don’t have any motivation at all to begin. This is another place where a health coach is a wonderful asset to guide you through this process. Your coach can help break your big goals into tiny manageable pieces that are not intimidating. Each small step is a step in the right direction!
I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.