YOU CHOOSE THE SALAD AT WENDYS INSTEAD OF THE BACONATOR BURGER.
YOU BUY A ZERO CALORIE ENERGY DRINK INSTEAD OF THE ONE WITH 66 CARBS AND A MATCHING SUGAR COUNT.
YOU COOK BARBECUED CHICKEN WITH MASHED POTATOES AND GRAVY AT HOME INSTEAD OF KENTUCKY FRIED CHICKEN. DOES THIS SOUND FAMILIAR?
YET YOU STILL ARE GAINING WEIGHT!
You are consistently trying to make the best choices possible and I guarantee you have made great ones! However, the food industry wants us to “think” certain things are healthy so they label them that way.
However, when you truly start reading the ingredients, you will find that your “better” choices are still high in calories, carbohydrates, and saturated fat.
SO WHAT IS THE SOLUTION?
Start Reading Labels
Yes, this will take extra work but I promise you will start being horrified when you look at what they put in your foods, such as Heinz ketchup. This is your ingredient list:
TOMATO CONCENTRATE FROM RED RIPE TOMATOES, DISTILLED VINEGAR, HIGH FRUCTOSE CORN SYRUP, CORN SYRUP, SALT, SPICE, ONION POWDER, NATURAL FLAVORING.
Hello? High fructose corn syrup AND plain corn syrup? Ever wondered why it was so sweet? HFCS has been shown to increase aging, raise blood pressure, increase insulin resistance, type II diabetes, and obesity to name a few.
This is just one example. You are basically looking for clean ingredients that have names you can pronounce and are real foods. If they are not, dont buy it! When I first start working with someone, I always suggest going through their refrigerator, especially their fridge door, and seeing what they have that fits within the “healthy” category and what doesnt.
Weigh and Measure All Your Food
Track your calories in my fitness pal or carb manager phone ap for 3 days to see where you truly are. It is easy to guestimate what we are eating or the portion sizes but you will blow your mind when you realize what is actually going into your body. This is a great tip to get started.
I would also suggest googling an online calculator to track how many calories you should be eating. Dont worry about macros (how much protein, fat, or carbs) at this point. Lets just focus on seeing where you are and then you can start cutting down your portion sizes or not including some of the foods you typically eat that are higher in calories.
Drink More Water
When we are dehydrated, we hold onto weight. Sometimes just drinking more water will get that scale weight to move and drop dramatically. I would suggest starting with 64 oz and working your way up to 1 gallon per day.
Start with these 3 things and see if the weight on the scale begins to move. I guarantee it will!