MY TOP TIPS FOR WEIGHT LOSS!! 140 POUNDS LOST - THE ONLY TIPS YOU NEED TO REACH YOUR GOALS!!
Feb 24, 2024
HAPPY SUNDAY! These are my TOP tips for how to lose weight & keep it off!! Enjoy!
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Hi friends. Welcome back to my channel and a very special welcome if you're new here
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My name is Jen. I'm a certified weight loss and nutrition coach. I'm going to preface this video
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with the fact that I have a cold. I've been sick now for quite a few days. So if my voice is raspy
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if I sound congested, if my nose is red and dry and awful, it's because I have a horrible cold
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I actually came back from my trip to Atlanta. A couple of days later, got sick and have been
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pretty sick ever since with a not fun cold. So I am managing that with medication and rest and
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lots of water, but I apologize in advance if I sound a little bit raspy. But I wanted to film
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today's video for you because this is a topic that is really, really important to me as a weight loss
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and nutrition coach, as someone who's lost and maintained a 140 pound weight loss, I've put
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together the best and the only tips you need to know about to lose fat. Now there's a difference
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between weight loss and fat loss. I want to do a whole video on the difference between the two
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but we're going to focus on seeing that scale go down by losing fat. And these tips are going
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to help get you there and also help you maintain that weight loss. So I'm really excited to share
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my top tips with you. So if you're excited to give this video a big, huge thumbs up
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make sure you're subscribed. Your bell notification is turned on because I upload
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five videos every single week. Now check out the description box down below for nutrition coaching
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I do offer personalized macros and calories. This is what I follow to lose 140 pounds
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highly, highly recommend. And then I have one-on-one coaching for support to ask questions
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or to talk with me directly. Links and discounts to my favorite things and my Facebook group
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It's free. It's an amazing supportive community. Come on over and join us are all down in that
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description box. So let me share with you my top tips and the only tips that you need to know
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to shed excess weight. If you're struggling to lose weight and keep it off, these tips are going
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to be very beneficial. I live and die by these tips. These are things I did to lose my weight
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And these are things I continue to do to this day to maintain that weight loss. Tip number one
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manage your hunger. This is so incredibly important. When we are losing weight, when we're
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losing fat, we're in a caloric deficit. The only way to lose weight is to be in a caloric deficit
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not following keto, low carb, Octavia. The only reason any of those diets, diets work is because
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you're in a calorie deficit. All you have to do is be in a caloric deficit to lose weight. But when
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we're in a deficit, we're typically hungry. This can be the piece of a weight loss journey that
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sabotages us. We go day in and day out, never satisfied and always hungry. So it's really
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important to manage your hunger the best way that you can. Hunger is a normal response to reducing
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calories. When you eat less, your fat cells release more hunger hormones, which increases your appetite
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Higher protein, high fiber meal plans are best for controlling your hunger and appetite. I talk time
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and time again about reaching a protein goal every day. That's because this is going to help regulate
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your hunger. It's going to keep you more full and satisfied so that you're not starving and then you
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don't make the best food choices. You want to really watch your consumption of simple carbohydrates
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processed carbs like white bread, bagels, muffins and donuts for breakfast and try to incorporate
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those slow digesting carbohydrates like rolled oats, sprouted bread. Absolutely eat carbohydrates
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and lose weight. I actually follow a pretty high carb diet and have been very successful with weight
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loss. Make sure that you're incorporating protein with every single meal and snack and really watch
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your fiber. Make sure as a woman you're getting between 35 and 50 grams of fiber every single day
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Those two things together, protein and fiber, will help you manage your hunger. Tip number two, make
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sure that most of the carbohydrates you're consuming every day have fiber attached to them
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This goes back to those simple, highly processed carbohydrates. Now can you eat those? Absolutely
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No food is bad or good. No food is off limit, but the majority, 80% of the carbs that you consume
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daily should have fiber. This reduces sugars and white flour, pastries, white bread, candy juice
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etc. in your diet. This helps you to choose carbs that better support your appetite and nutritional
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needs. The more fiber in your diet, the better. I have spoken with other nutrition coaches and
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dieticians that say that all that they worry, that all that they track is fiber. They make sure that
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they're getting their 35 to 50 grams a day. They don't track anything else because if we're focused
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on fiber, we're focused on whole real food, which leads to better sustainable weight loss. Fiber helps
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improve your blood sugar control, helps lower your cholesterol, and reduces your risk of chronic
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diseases such as things like diabetes, colorectal cancer, and heart disease. If you do have diabetes
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it's even more important to make sure that the carbohydrates that you're consuming have fiber
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attached to them. This is going to help with your insulin resistance. Here's some great food examples
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that are rich in fiber that you should be including. Legumes like dried beans, lentils
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vegetables like Brussels sprouts, broccoli, spinach, squash, sweet potatoes, and fruit, apples, berries
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oranges, and pears. Nobody gained weight eating fruit. So if someone is telling you not to eat
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fruit, some dietician, nutritionist coach, find a new one immediately because fruit is an excellent
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source of fiber and the sugar in fruit is very different than the sugar in a Snickers bar
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Tip number three, and this is so incredibly important. I wish that I could put this in bold
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bright light, and that is focus on healthy behaviors, not the number on the scale. Now
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I know when we're trying to lose weight, we are focused on the scale. We want to see that scale
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go down and that's absolutely reasonable. However, the scale is only one very, very small measurement
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of your overall success. Instead of focusing on that number, how about focusing on making good
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food choices, moving your body, healing your relationship with food, and exercising regularly
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These things will lead to way bigger results than that number on the scale. Replace a goal like
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lose two pounds a week with specific mini goals like eat one cup of veggies at dinner, walk 20
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minutes a day, or keep a daily food log. If you're disappointed with your weight progress at week's
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end, reflect on how well you stuck with each goal. If you made healthy changes, congratulations. If
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you fell short, then ask yourself what you can do better next week, but only place a very small
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amount of your overall success, your motivation, your drive to keep going on the number on the
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scale. You have to remember it measures mass. It doesn't know what the mass is made up of. It
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could simply be that you need to go poop. It could simply be that you ate more salt or that you're
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inflamed or your muscles are broken down and retaining fluid from your workout. And if you
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only base your success on the scale, you're going to get discouraged really quickly and give up
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really quickly as well. And that just leads you to not reaching your overall goals. Your health is
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a lifelong journey that involves way more than a number on a scale. Next up is another tip that
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again, I wish I could put in bright lights and that is no food is bad or good and no food is
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off limits. When you label foods as bad or good, then you fixate on these foods. You tell yourself
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you can't have them, but then you crave them more, which typically leads to binging. Did you know
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that restricting or eliminating a food or food group is the number one cause of binge eating
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on that particular food or food group? Focus instead on choosing the right portions of healthy
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foods. You know that I live and die by the 80-20 rule. 80% whole real healthy food, 20% fun foods
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foods that you enjoy. This paired with a healthy exercise routine will lead to long-term weight
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loss results. And you're not going to be depriving yourself of your favorite foods in the process or
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depriving yourself for so long that you overdo it and binge on those foods. Instead, allow yourself
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to incorporate those foods into your daily and weekly life. Allow yourself to go out for dinner
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once a week. Allow yourself to have a small dessert every day. Weight loss does not come
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from being 100% perfect because nobody's 100% perfect. And if you say that you're going to
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stop eating sugar, stop eating carbs, stop eating cake, stop eating chips, you're just setting
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yourself up for failure. You're not perfect, so you need to allow yourself some grace
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And following that 80-20 approach, I'm telling you it works and it allows you to still enjoy
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your favorite foods and in the process heal your relationship with food. Stop being guilty about
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food that you eat. Food has no moral value. Food is food. You're not bad because you had pizza for
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lunch and I'm not good because I had salad. Stop placing a moral value on food and I promise you
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your relationship with food in the process will heal itself and you'll be able to not only lose
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weight, still enjoy your favorite foods, but keep it off long-term. Next up is spend your calories
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wisely. Now, calories in, calories out is how you lose weight. And the reality is you could eat
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Twinkies all day long and if you're in a calorie deficit, you're going to lose weight. However
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there's a lot to be said about the types of calories that you're eating. Your diet consists
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of things like fast-acting carbohydrates, lots of sugar, trans fats. Those are the foods that
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your body is going to be craving. Now, if you ate all of these foods in a caloric deficit
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you are going to lose weight, but your health is going to suffer. These are high calorie foods
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with little nutritional value. So again, we want to focus on eating whole real foods 80
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of the time. All of these sugars, all these processed foods, added sugar, trans fats
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these just lead to overall weight gain and really truly the inability to lose weight
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Eat foods that are high in lean protein and healthy fats and fiber and you'll feel satisfied
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throughout the day and will rarely get cravings. This will help you maintain a lower calorie level
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which will lead to weight loss. In 2022, I lost 90 pounds focusing solely on calories and protein
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By having a protein goal every day, I automatically made better food choices
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which kept me more satisfied in my caloric deficit and led to a 90 pound weight loss
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in one year. Never once did I feel like I couldn't have my favorite foods. I incorporated them daily
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but I made sure that I spent the majority of my calories wisely and I made sure that I fueled
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my body. This is really important for overall weight loss success. And lastly is plan tomorrow's
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meals today. Planning ahead will stop you from grabbing the first thing that you see
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making sure that you're choosing better foods, making sure that you're reaching your protein
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goal and that you're remaining in a calorie deficit to see weight loss. When you wait to
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plan your dinner until dinnertime, you're more likely to go off the rails, maybe going to fast
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food, ordering pizza, or just grabbing the first thing you see in your fridge or freezer. When
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you're sitting down for dinner tonight, plan your dinner for tomorrow. Make sure that you have
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healthy foods on hand. Grocery shop once a week, make a solid list and make sure you're bringing in
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all of those healthy foods into your house to set your meals up for success. By planning tomorrow
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night's dinner tonight, it will allow you to take things out of the freezer, maybe chop up vegetables
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to have them on hand or have something ready to throw in your crock pot tomorrow morning for your
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family. You don't have to plan every single thing out to the T, but at least making sure that you're
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planning your dinners every day will help you stay in that caloric deficit and reach your weight
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loss goals. Make sure you have healthy foods on hand and those are the foods that are front and
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center. Have a bowl of fruit out on your counter, not a bowl of candy. Have your potato chips at
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the back of your cupboard and your healthy snacks at the front. This is going to help you see and
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grab healthier options and by planning just a little bit today will lead you to success tomorrow
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I live and die by these weight loss tips. These are truly the only weight loss tips that you need
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to know. They have led to my weight loss, they've helped me maintain that weight loss, they've healed
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my relationship with food and really truly I don't diet. This is just my lifestyle and that is our
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end goal. Like I said, I do want to put a video out about the difference between weight loss and fat
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loss and I also want to share with you how I heal my relationship with food. So those videos will be
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coming in the future, but these tips are really going to help you get a jump start on your fat
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loss journey and help you maintain that long term. Nobody wants to go through a caloric deficit
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go through the effort of losing weight just to gain it all back. So make sure that you're making
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those lifestyle changes to keep it off long term. Of course, I want to hear from you. Let me know
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down in the comments what are some of your tips that have helped you be successful on your weight
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loss and fat loss journey as well. And if you enjoyed today's video and found it helpful
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give it a big thumbs up, subscribe, turn your bell on because I upload five videos every single week
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and I have some really great content coming your way in 2024. Don't forget to check out the
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description box for personalized macros and calories. Again, highly, highly recommend. This
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is what I did to lose and maintain my weight loss as well as one-on-one coaching for accountability
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to ask questions or talk with me directly. Links and discounts to my favorite healthy things as
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well as my Facebook group are all down in that description box. Happy Sunday, friends. Here's
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to a successful week and I'll see you in the next one. Bye
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