I don’t know about you, but I’ve been in a constant struggle with my weight for the past few years. After not properly taking care of my health in my college days, I found myself packing on the pounds. But I’m not one to give up easily, so I decided to make some lifestyle changes. I began to limit processed foods and loaded up on whole foods and fruits and veggies. It hasn’t been easy, but I’m happy to report that it has been worth the journey. I’m feeling healthier than ever, so maybe these top tips will help you too!
Table of Contents
Tip #1: Beware of 100-calorie snack packs
Tip #2: Cut back on carbohydrates
Tip #3: Limit refined sugar
Tip #4: Build fiber into your diet
Tip #5: Make time for movement, even if it’s just 10 minutes at a time
Tip #6: Eat a light breakfast
Tip #7: Avoid sugary drinks and fruit juice
Tip #8: Track everything you eat
Tip #9: Eat at home more often
Tip #10: Avoid junk food
Tip #11: Stop eating when you’re full
Tip #1: Beware of 100-calorie snack packs
Ladies, don’t be fooled by those cute little 100-calorie snack packs that promise to satisfy your hunger without sabotaging your weight loss goals. These snack packs might seem like a convenient and healthy option (which some may be), but many can actually be high in added sugar and fat. Plus, they often leave you feeling hungry and craving more food. So next time you reach for a snack, skip the tiny packs and opt for a healthier, more filling option like a piece of fruit, fresh veggies or a handful of nuts.
Tip #2: Cut back on carbohydrates
We all love carbs, but they can be sneaky little devils when it comes to weight loss as we get older. If you’re trying to shed a few pounds and hitting a roadblock, you may need to look at your carb intake. You might need to trim back on the pasta, bread, and all those other delicious carb-y treats. But don’t worry, you don’t have to cut them out completely! Just be mindful of your portion sizes and choose healthier options like complex carbs, whole grains, and legumes.
Tip #3: Limit refined sugar
It’s time to break up with refined sugar! Sure, it might be sweet and make you feel temporarily happy, but it’s actually one of the main culprits behind weight gain (and mood swings!) Plus, refined sugar is addictive, so it’s easy to overdo it and end up consuming more than you intended.
So how do you kick this sneaky little habit to the curb? By opting for healthier, more satisfying alternatives! Instead of reaching for a sugary snack, try munching on some air-popped popcorn, or a piece of dark chocolate (in moderation, of course!). Or if you’re feeling adventurous, how about some roasted chickpeas or a piece of homemade granola?
Tip #4: Build fiber into your diet
In order to lose weight, you need to make sure you’re consuming fewer calories than you burn. And one of the best ways to do this is by incorporating plenty of fiber into your diet. Not only does fiber help you feel fuller for longer, but it also helps lower cholesterol and blood pressure levels, which can reduce your risk of heart disease and stroke. Aim for at least 30 grams of fiber per day (about the equivalent of two apples), or 20-25 grams if that feels like too much.
Tip #5: Make time for movement, even if it’s just 10 minutes at a time
We know, exercise can be tough, especially if you’re a busy woman over 30 who hasn’t always been an exercise enthusiast. But don’t worry, you don’t have to spend hours at the gym to see results! Even a little bit of movement can make a big difference. So if you’re short on time, try squeezing in some quick and easy exercises like arm and leg raises core work, or shoulder stretches. Just 10 minutes of movement per day (in addition to a healthy, balanced diet) can help you lose those 20 pounds in 2023.
Tip #6: Eat a light breakfast
Good morning, ladies! It’s time to fuel up for the day ahead, and there’s no better way to do it than with a healthy and filling breakfast! But don’t go overboard – even just 300 calories can be enough to keep you feeling full until lunchtime. So try starting your day off with eggs and whole grain toast, a smoothie, or some oatmeal with berries. These options are packed with nutrients and won’t weigh you down with excess calories. Plus, eating breakfast has been shown to improve concentration, boost energy levels, and even help with weight management. So don’t skip this important meal!
Tip #7: Avoid sugary drinks and fruit juice
Sugary drinks and fruit juices might be tempting, but they have little nutritional value, and can be loaded with calories and added sugars that can lead to weight gain and other health problems. So if you want to lose 20 pounds in 2023, try swapping out your sugary drinks for healthier options like water or unsweetened tea. It may take some effort to get used to, but your body will be much better off in the long run. If you’re finding it hard to give up your sweetened drinks, try going cold turkey for one week at a time until they’re completely out of your system. Then start replacing them with healthier options and notice how much easier it is to resist temptation over time.
Tip #8: Track everything you eat
If you want to lose weight and keep it off, it’s important to keep track of what you’re eating. Tracking your food intake to make sure you’re getting the right amount of calories and nutrients your body needs is key to losing weight. Healthi is a great app that can help you do just that. With Healthi, you can easily log all the delicious things you eat and drink, and it even keeps a BITE count to help you make better food choices. It helps you make sure to get all the nutrients your body needs!
Tip #9: Eat at home more often
Cooking at home is cheaper and healthier. If you’re not eating out, then your food budget will go down—or stay the same, at worst. Plus, it’s easier to know exactly what’s going into your food by making it yourself. There are no mystery ingredients here! And since most restaurants serve large portions of high-calorie foods (that also tend to be high in saturated fat), eating at home makes it easier for you to control how much you eat and how many calories go into your body.
Tip #10: Avoid junk food
We know how tempting it can be to indulge in that tub of ice cream or a bag of candy. But if you want to lose weight (and fit into those jeans that have been collecting dust in the back of your closet), it’s important to try and limit your intake of junk food. You know, those high-calorie, low-nutrient snacks that are loaded with sugar, salt, and unhealthy fats? Sure, they might taste amazing in the moment, but they’re not doing your body (or your health) any favors. So next time you’re tempted to indulge in some junk food, try to resist the urge (or at least have a small serving).
Tip #11: Stop eating when you’re full
If you want to lose 20 pounds in 2023, make a resolution to listen to your body’s hunger and fullness cues. But let’s be real – sometimes it’s hard to know how to stop when we’re full, especially when it’s something delicious (we’re looking at you, pizza!). That’s why it’s important to remember that it takes about 20 minutes for your brain to realize your stomach is full. So if you’re about to go in for seconds, give yourself a few minutes to decide if you actually need more.
We hope these tips have helped you get started on your weight loss journey. If you’re feeling stumped, don’t worry—there are plenty of other strategies out there that may work better for your body and lifestyle. Just remember to keep an open mind and try different strategies until you find what works best for YOUR body and lifestyle!
