Saturday, March 2, 2013

Favorite Weight Loss Tips

I've done so much research on weight loss that I could be a veritable expert on the subject. Or at the very least, an unpaid intern.

Here's a list of some of my favorite tips. Sources not included, however, because I don't remember where I heard, read, or viewed most of the info.

1. Drink 1-2 liters of water in the morning before you eat anything. It helps flush out the toxins in your cells and body so that you can fill them with proper nutrition. Side bonus: it makes you feel fuller longer. Then, don't stop. Don't stop drinking water all day. Shoot for 100 ounces if you can, but 80 is my average.

2. If you must snack, snack on veggies, fruit, or nuts. My faves: baby carrots, celery, 1/2 of a banana, apple slices, clementines, cherry tomatoes, pecans, almonds, cashews. You have to be careful with the nuts though. I tend to snack on nuts like potato chips. However, if I take a handful, and put the bag away, I'll be fine.
apple slices with almond butter

3. Curb the sweet tooth with sweets. Not like 1/2 a cheese cake or a pound of almond roca (as I used to do), but with a handful of dark chocolate chips or 3 slices of dried mango.

4. Be honest about the consequences of your food decisions. Instead of saying that you are being "unhealthy", say that you are "careening towards diabetes and heart disease". And if that isn't enough to motivate you, visit a relative with these same problems and visualize that person as you. You'll have to take the same medicines and/or shots, doctor visits, surgeries, etc. Ask that relative what they wish they would have done differently to avoid their plight. Scare the hell outta yourself with the honesty of the situation. And then remind yourself (if you are a parent) that one day your own children might be asking you these questions. How different do you want your answers to be?

5. Create a tangible goal. Stating that you want to lose "some weight" or even "10 pounds" isn't tangible enough to trick the mind into daily motivation. But if you have an outfit that you want to be able to wear, trying it on and watching your body shrink week by week helps you sustain focus throughout your weight loss efforts.
Prom 1998
Me in my prom dress last year. =)
 6. Create several sources of motivation. Put up pictures of yourself at a healthy weight on the fridge. Decorate your treadmill or work out space with motivational pics and quotes. Involve other people in your efforts, perhaps through scheduling a weekly run with a neighbor or creating a blog to keep you accountable. 

treadmill motivation
number-of-lbs-you-want-to-lose-on-your-hand motivation
Running for a cause and with my kids is a form of motivation

7. Change up your workouts often. I like the workouts that are inherently fun. Hiking, Zumba, dancing, running, snowboarding, swimming. Routines can get boring, and your muscles will also get bored. Change it up to exercise different muscles and to prevent slacking off.

Hiking to Calf Creek Falls
8. Drink a green shake for breakfast. I stuff 1/2 the blender with fresh spinach leaves, 3/4 cup of frozen fruit, 1/2 a banana, and either 8-10 oz. of water or almond milk. The spinach is full of antioxidants that promote younger looking skin, and the fruit is full of vitamins and have enough carbs to help start the day. To add protein, I add a couple tablespoons of almond butter.

My students say it looks like moss.

9. Shop in the produce and meat section of the store. Everything else tends to have too many harmful chemicals added to it. Eat whole foods when possible.

Paleo chicken (Not cooked yet.)

10. Cut out refined sugars. Get your sweets from honey, agave, or real maple syrup. Flavor with spices rather than sugar or creamy sauces.
Paleo chocolate chip cookies


  1. Thanks Rena for the advice! I lost 40 pounds 7 years ago before my last baby. I gained it back, but I did it once, I can do it again. I've lost over 10 pounds so far this year, but I need to keep going and get motivated. Thanks for the support!!

    1. Somehow your comment repeated thrice, but I took care of it. =)

      You can do it! I know you can. It takes a lot of work, but the reward is SWEET. Good luck with your endeavors.

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  4. Love these tips! I love feeling healthy and I do a lot of these every day. They have made a huge difference in my life. I love you RENA! We need to do a race together this year!


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