Caitlyn Kambouroglos, Functional Medicine Registered Dietitian
Prioritize protein.
Prioritizing protein sources at each of your meals will leave you feeling more satisfied afterwards. As an added bonus protein also positively impacts your hunger hormones and helps to maintain lean muscle mass. Additionally, try including protein at breakfast to help curb cravings throughout the rest of the day.
Balance your plate.
As a general guideline for building your plate to support weight loss, fill ½ your plate with non-starchy vegetables, ¼ of your plate with a starch or fruit, ¼ plate lean protein and a few thumbnails of healthy fats.
For more specific recommendations, consider working with a nutrition professional one-on-one; however, if you aren’t already building your plate this way it may be a good place to start.
Water, water, water.
Many times thirst can present as hunger leading to overeating. Water helps to keep you full in between meals and leads to better portion control overall.
Choose a form of movement you enjoy.
If realistically you can start by walking 10 minutes daily and it is something you enjoy, that may be a great place to start. In one-on-one sessions, I often hear patients making goals that are too overwhelming for their current life circumstances. This ultimately leads to feelings of failure and disappointment. Choose something that feels attainable for you right now.
Lose the all-or-nothing mindset.
If you tell yourself you have to restrict foods, you’re only going to want those foods more. Be intentional about the enjoyment foods you include on your plate and when you do choose to have an enjoyment food be present and take time to savor it. This mindset also applies to exercise, as people often think walking for 5 minutes a day won’t make a difference. Walking 5 minutes daily puts you one step closer to walking 10 minutes daily. Think consistency over perfection.
*This is not meant to be personal medical advice. Please consult your doctor for more information.
