Small Steps Last Longer

Hi everyone,


Welcome to my blog!

I am here to help you get your life back by taking small steps.
We all know people who went on a diet and lost a lot of weight, right? At the same time we know that it was just a matter of time to those people gain what they had lost and maybe even find some extra weight back.
I attribute this "phenomenon" to all the quick fix out there.

So many diets/books steer us in a direction that is just not sustainable. I have a friend whose is only drinking and eating dairy along with some protein. She had lost a lot of pounds and she said she is feeling great!
But let's think for a second here... Do you think this diet is something that she can live by? Or even better question, is there a lesson or nutrition education that she can take from this experience and apply to her or other in her live? The fact that she was able to adept to this diet, lose weight and still few energy is what a lot of people don't understand... It's called INDIVIDUALIZATION. In lay language it means that what works for one, doesn't necessary woks for everyone!

But here are some tips that we can apply to everyone in order to feel better and enhance your energy.





Top 10 Tips to Weigh Less, Live More

1. Feed your soul with primary food. Friends and family, physical activity, spirituality and a satisfying career feed us. Lack of primary food creates over-reliance on secondary, edible food.


2. Drink water. Most people are chronically dehydrated. We often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. Limit liquid calories from soda and juice.


3. Eat a plant-based diet. Plant foods are typically lower in fat and calories and higher in filling fiber than meat, dairy and processed foods, while providing loads of essential nutrients.


4. Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients; you will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing your eating, you’ll feel full and satisfied on less food.


5. Eat real food. Avoid products with high-fructose corn syrup or a long list of unpronounceable ingredients. They tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories.


6. Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.


7. Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food you are eating with no distractions.


8. Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy.


9. Sleep, rest and relax. When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.


10. Schedule fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play and participate in activities that bring you joy