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Daily Checklist for Weight Loss

Posted on 12/30/2014

Are you one of the many people confused by all the conflicting weight loss recommendations? Or, perhaps someone who knows what to do for weight loss, but has a hard time putting it into practice on a daily basis?

Fear not. I have compiled a "daily checklist" for you.

Let this checklist be your guide as you navigate the tricky way to successful weight loss. Print it out and use it daily.

Eat breakfast

As anyone who's tried to eat sensibly knows, starving yourself now will just have you eating much more, later. To combat the urge overindulge in the evening, make sure to eat breakfast that morning. Choose a sensible breakfast with protein and fiber. Healthy choices for protein include eggs, yogurt, and nuts or nut butters. Be sure to pair your high protein choice with a high fiber food like a high fiber cereal or fruit.

Plan your meals for the day and stick to your plan

Planning your meals a day or even a week ahead of time can really help stick to your weight loss goals. Packing a healthy lunch helps you to resist fast food temptation at lunch time while having a dinner planned out can keep your calorie count where it should be for the day.

Avoid all fried and deep fried foods

When foods are thrown into the deep fryer, they act like a sponge that soak up a significant amount of fat and oil. This not only contributes to a high fat meal, but also to a high calorie meal. It becomes much more difficult to stay within your calorie goals if you indulge in fried foods.

Drink a glass of water before every meal

Thirst and hunger are hard to tell apart. Many times when we reach for food, it is really just because we are somewhat dehydrated. Drinking a glass of water before each meal can prevent dehydration which allows us to better navigate hunger and satiety signals. Also, avoid soda and pop at all costs.

Stop eating your meal when you are 80% full

Most of us are inclined to eat past the point of fullness, but eating just until we are comfortably full can save hundreds of calories, and many pounds throughout the year.

Steam, grill, broil, or bake your food

These preparation methods typically include the least amount of fat (aka low calorie meals). Even when dining out, let these descriptors guide you through the menu. Look for protein like fish or chicken, or even vegetables, that use these words.

Know your calorie goal and stick to it

The only way to lose weight is to consume less calories than you burn. So knowing how many calories you consume and burn is an absolute must! If you are unsure of how many calories you burn, consult a registered dietitian or use a food diary app to give you some general guidance. Track food intake on the same app or website. Most have tutorials that can walk you through the process. 

Go to bed earlier to ensure 8 hours of sleep

Lack of sleep is a huge willpower killer. You’re more likely to overeat, crave foods high in sugar, and not exercise! Make every effort to get 7-8 hours of sleep every night- and if that’s not possible sneak in a nap throughout the day.

Weigh yourself every other day to track your weight loss

In addition to a reduced calorie diet and physical activity, frequent weighing in is an integral part of successful weight loss. Monitoring weight on a regular basis is a form of accountability and self-monitoring. And don’t forget to celebrate your progress!

When it comes to weight loss, Seattle Sutton's Healthy Eating creates fresh meal plans that not only offer numerous health benefits, but also have the customer success stories to back it up! If you're looking for a meal plan that gets you to live a happier and healthier life, click below and learn how Seattle Sutton can help!

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Rene Ficek, RDN, CDE

Grew up in the food industry and took that love of healthy eating to earn her degree in nutrition. She has worked as a registered dietitian for 6 years and has been with SSHE since 2013, providing nutrition analysis and meal planning. Her special interests in weight management and diabetes, helps patients manage their weight and health conditions. She enjoys an active lifestyle, as well as time in the kitchen. Rene’s favorite SSHE meal is the Thai Noodle Salad.


Jan Wilke

January 1, 2015 05:00

What a great reference this is. I am definitely "bookmarking" it so that I can refer back to it !!!Thank you for posting these helpful tips. :)

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