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5 Strategies for Consistent Weight Management

Here are more strategies on how you can manage your weight consistently and efficiently!

Breakfast and Eating Regularly

Consuming an adequate breakfast is important for weight management. Breakfast is one of the most important meals in the day and should be consumed within one hour of waking up. The reason why you should have breakfast is because it jump starts your metabolic rate and gets it going for the rest of the day.

As such, start your day off on the right track by having a nutritious breakfast that is rich in protein and fiber. Protein in your breakfast, such as eggs, Greek yogurt, cottage cheese, and protein rich cereals, really helps with weight management. It turns out that this calorie-burning, muscle-building nutrient takes serious time to digest. Plus, protein stimulates the secretion of a gut hormone (called Peptide YY) that triggers long-lasting feelings of fullness. In fact, dieters who upped their protein intake to account for 25 percent of their total calorie consumption automatically ended up eating nearly 450 fewer calories a day—and lost about 11 pounds in 12 weeks!

If by any chance, you cannot fathom the notion of eating food in the morning, consider having a liquid meal replacement. My motto is, if you can drink coffee or tea, then you can surely drink a meal replacement!

Eating regularly is another topic I would like to address as well because it is so important. Skipping meals and consuming 2 meals a day are not good for the body. Skipping meals causes a few things such as suppressing the metabolic rate, and causing your body to go on "starvation mode". This causes weight gain because the body is unsure when it's able to attain its next source of energy and fuel, so it holds on to everything you've consumed, because it is not sure when you're going to eat again. Also, by only eating 2 meals a day, this may cause us to have larger portions and also start the onset of what is known as the "metabolic syndrome" as we tend to eat more carbohydrates which may fluctuate the blood sugars.

Having consistency in your meals and eating regularly are so important. A good rule of thumb to follow is to eat three meals a day and two-three small snacks a day rich in fiber and/or protein.

Portion Control

You may already be eating healthy, but how much you eat, no matter how good or bad, comes down to portion sizes. The plate diagram is an amazing reference tool because it shows you how to balance your macronutrients, how to watch your portions, and most importantly it is easy to remember.

The plate diagram is basically cutting up your plate in three sections. Half the plate should be full of diverse and colourful vegetables, whether it is hot and/or cold (grilled, sautéed, and/or in a salad). The second half of the plate is then split into 2 sections; ¼ plate protein and ¼ plate carbohydrates.

It is important to include lean sources of protein in every meal such as chicken, fish, seafood, turkey, eggs, etc. Usually, the palm of your hand or a deck of cards is a good reference point to show you how much should be consumed as it represents 3-4 oz. For carbohydrates, rice, bread, pasta, potatoes, squash, sweet potato, and corn are sources of carbohydrates, which are required to help your fuel your brain and the rest of your body. 

Carbohydrates, unfortunately, always get a bad rep. This is because many people tend to over eat carbohydrates, which is when trouble may arise. However, all we need is a cup full or a fistful of carbohydrates per meal. Remember, it's all about balance and variety.

Tracking Your Food Intake

To help with weight management, a great tool that I highly recommend using is a food diary to track your food. I know, I know... many people dread doing this but I have seen tremendous behaviour change and weight loss success in recording your food intake. Not only does it bring in your awareness of your food choices and how it affects you, but it also helps you with portion control.

Once you realize how much you are eating or not eating enough of, it really helps you in identifying how to make these changes accordingly. I think "myfitnesspal" is a great, free, user-friendly, online nutrient and calorie counter that requires only 5 minutes of your day to track your diet.

Food diaries completed prior to starting your day can also be used to preplan yourself, keep you on track, and prevent you from deviating from your goals. If you do not have access to the Internet or a computer, using simple meal plans to record everything you've consumed with a pen and paper, has also showed tremendous improvement. These do not have to be completed every day, but I think it will be beneficial to start doing them in the beginning to help you get into a healthy habit, especially if you have hit a plateau with your weight loss efforts.

80/20 Rule

What is the 80/20 rule? 80% of your time do your best and eat as healthy as you can. 20% of your time can be attributed to a treat. The most important thing is that most of your time is focused on trying and finding nutritious foods and continuing to make healthier food choices. Also, focus on exercising regularly and keeping as active as you can throughout the day, as it is a great way to help you digest foods, and helping you burn more calories. The message is simple enough - focus on activities that produce the best outcomes for you.

Incorporating Exercise

Exercise is so important. It strengthens your bones, tones your muscles and increases your metabolic rate, reduces your blood sugars, cholesterol, and blood pressure. It also enhances your mood, regulates your hormones, and opens your skin pores. With that being said, try to be active on a daily basis.


For example, make everyday tasks more active such as, always taking the stairs and not the elevator, walking while on the phone, walking and/or exercise during commercial breaks when watching television, parking far every time you park your car, bring up laundry one pile at a time as opposed to using a large basket.

Scheduling a regular exercise routine is also important, especially with resistance training. Resistance training should be done at least three times a week, with either your own body weight, weights, or resistance bands. Aerobic exercises should be completed on a daily basis, especially after resistance training. If you don't have a gym membership, try going up and down the stairs a few times, or doing jumping jacks to a whole song, or doing high knees, high jumps, etc. There are always opportunities, so make sure you make the most out of them!

I hope you gained some valuable insight and feel empowered to take on these behaviour changes to help create a healthier you! My best advice for weight management is to celebrate all the small successes, and be in tune with your body by focusing on how you feel. Take things hour-by-hour or day-by-day. Just remember, even if you had a "bad day" or a "bad meal" try to recover as fast as you can and do not get sucked in that negative feedback loop, where one bad meal becomes one bad day.

So now you have it, all of my favourite tips and tricks for weight management. I know you can do it so let's get started! If you have any questions or concerns, please ask me! I am always here for you! 

Lots of love, health, happiness!
Your Nutritionist and Coach,
Juliana Cavaleri


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