Buy a food scale.
Target has tons that are less than $20. I just bought a second to keep at work.
Prioritize Protein:
They say you should eat .8-1.1grams of protein per your weight in lbs, this will keep you feeling fuller. Carb heavy breakfasts ie pancakes, oatmeal, toast never keep me feeling full like eggs, greek yogurt, cottage cheese... I also use protein milk and collagen in my morning coffee. It's almost 70cals but keeps me so full and helps me reach my protein goals with fewer cals. I can't say for certain that it does all the things collagen claims to do but I got it cheap at TJ Maxx and it seems like high-quality protein.
Carbs:
*Carbs are not the enemy (unless your doing that keto thing...). All fruits and veggies are carbs and they are great for you! But there are more and less nutritious/filling carbs.
*Make sure half your plate is at least half veggies; will fill you up with fewer calories, fiber is your friend.
* Salad
* Grilled veggies
* Cooked into the food
* Use zoodles or spaghetti squash instead of or 50/50 with pasta
*Use fruits or veggies for desserts or snacks.
I try to make almost all my carbs come from fruits, veggies, potatoes, other raw unprocessed foods instead of bread, cakes, pastries ect... That being said sometimes you want these things, just try to make better choices. I like fiber 1 bars, xtreme wellness wraps, Ezekial bread
Liquids:
Drink a lot of water (or other low cal drinks) my favs:
* bai (watered down, too sweet)
* matcha powder or tea (green tea, black tea, hibiscus...)
* coffee
* True Lemon one of my favs, lightweight and easy to keep at work, the car, ect but water it down more than is says)
If you feel hungry between meals or snacks have a big glass of water, try to always have one close by. I have a water tracking app and it has been so helpful making sure I drink a gallon (yes i drink at least a gallon of water a day)!
Meal - Prep:
I have found that pre-planning my meals is really helpful. In the mornings I take my dogs for a long walk and use that time to log all my meals and snacks for the day. This allows me to know how much (weight) of each item I can have and how my macros will look. I have also found it really helps me cut down on snacking because once i've put my meals in for the day and gotten everything looking right, I hate messing that up. Also on the flip side today I added a morning snack (S-health app has spots for 3 meals and 3 snacks) of apple and pb2. When reviewing my food today I realized i never ate it and now i get to use those calories for dessert!
Get Inspired!
Follow Healthy Food Blogs on Pinterest, Facebook, Instagram
* There are so many and you can even find more specific ones like crockpot/instant pot, keto, veg/vegan... whatever you want. Get inspired!
* Use Fooducate or Eat This! Not That! to help make healthier choices.
Make everything (as much as possible) yourself. Even "healthy" brands or low sugar/cal/fat stuff can be deceiving with its ingredients or expensive. Here are things I've started making myself:
* Zucchini chips (can be made in oven or dehydrator)
* Fudge pops (greek yogurt, cocoa powder, stevia)
* Dehydrated fruit (but be aware of the volume difference!)
* Gelatin (was eating sugar-free jello but switching to grass-fed gelatin + no sugar added juice + stevia instead)
* Want to start making my own deserts so i can use better ingredients, sneak in veggies and use stevia instead of real sugar or fake sweeteners
* Make your own ice cream, salad dressings, ect. It'll be cheaper and healthier.
To me, the most important: Get creative and enjoy!
Make meals that you can't wait to eat! I love making new recipes or taking old recipes and making them healthier. One fun thing I did a while back was I made breakfasts that were all one color! It was actually really fun and forced me to eat more fruits and veggies when I first started out.
Excersize:
* Do simple things that inspire you to get more exercise.
* I keep a pair of 15lb weights in front of my mirror so I can just do a few reps
* I have a pull-up bar over the entrance to my kitchen and do a few while waiting for things to cook,
* Take a walk before lunch
* Use a workout app
* Follow fitness
Motivation:
I always see people asking how to stay motived and this is what I have found really works for me: A pinterest board full of motivational quotes and nice ass bodies. When I want to eat a bunch of junk or skip working out I look at the board and maybe add a few more pins. Don't like pinterest? Make a really life board and hang it in your house so you can see what you're working towards. For me it's not just skinny girls but really fit badass women.
Feel free to message me if you have any questions! Add your own tips below!
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