8 habits I have incorporated to lose 60 lbs🍓

Hi peeps! I’m a nutrition major and since April 2024, I have lost 60lbs. I started at 210 and now i’m at 151.

I’ve always loved nutrition, but I got to a weird point in my life where I was eating too much and wasn’t very active.

What works for some doesn’t always work for others, but a calorie deficit is scientifically the ONLY way to lose weight.

If your body is taking in too much energy(calories), it will get stored. When you take in fewer calories than your body uses for regular maintenance, you will lose weight.

With that in mind, here are some tips:

1.) find a physical activity that you LIKE and enjoy doing. it can be yoga, pilates, running, walking, swimming, hiking. just get your body moving!

~exercise releases hormones called endorphins, which are natural mood boosters, so your body lovesss any type of movement

2.) focus on a colorful and whole-food diet and limit overly processed foods since they are *usually* less nutrient dense

~foods of different colors can often be categorized to hold certain vitamins and other phytonutrients. for example, orange vegetables like sweet potatoes have beta-carotene which is a compound that creates vitamin A in the body. so eat as many colors as you can!

3.) use an online calculator to tell you what your calorie deficit should be based on your height and weight

~enter into a calorie deficit with caution. the new habits you create should bring your body benefits. so, you should only be eating 500-600 calories below your maintenance calorie level. less is not always more, and not eating enough can be extremely hurtful to your overall health

4.)prioritize protein and fiber to keep you full

~while proteins do not give you much energy, they are known to keep you full for longer when you include them in your meals. proteins are also essential for muscle development. additionally, fiber is also great for keeping you satiated. there are two types of fiber : soluble and insoluble (you should be consuming both)

5.) do not cut out carbs or fats

~most people who begin a weight loss journey are extremely quick to cut out all carbs and fats. the truth is, your body needs BOTH. carbs and fats are the main source of energy which your body uses (carbs are the primary source, while fats are secondary for energy). you should be consuming lots of complex carbs and mono/polyunsaturated fats(the types from liquid oils and avocados/nuts)

6.) drink water!!

~this should be a top priority for anyone(even someone not trying to lose weight). your body would not function without water, and is needed for all bodily processes. fat also passes as ketones through urine, which you need water to excrete

7.) find balance

~there is absolutely nothing wrong with living your life and going out to eat with friends or get a sugary drink. just make sure that you add in nutritious things too. anything can be good in moderation and anything can be bad in excess, so just balance it all out

8.) do not quit

~ there are so many times where i don’t have the energy to workout, or cook a healthy meal, and that is normal!! even when you can’t push through and do something you think you should, do not give up because you think you have failed. it’s okay to take a break and come back to something. if i miss a workout, i don’t degrade myself, i just give myself a break and come back the next day! consistency really is the only way to success

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