How to sustain weight loss long term.

How to set realistic goals. Smart Goal setting

5 Foods to eat if you want to lose weight!!

Tools For Consistency1. MAKE YOUR GOALS SMART’S (SPECIFIC, MEASURABLE, ACHIEVABLE, REALISTIC, TIMELY & SELF-DETERMINED.)Focusing on one or two goals at a time, For example, set one fitness-oriented habit and one food-focused habit to make small but impactful changes that you can continue to build upon. It is important to make each aspect of a SMART goal realistic and something you truly are interested in achieving, thus increasing your motivation.2. DON’T MAKE FOODS OFF-LIMITSPutting yourself on a restrictive diet (aka one that requires being perfect) actually makes you crave off-limits foods more. And you’re not being good or bad for eating a certain way; as such, you’re not a good or bad person for eating something. It’s just food.3. GET BACK ON TRACKGiving yourself permission to eat off-limits foods again puts you back in control. You get to decide in the moment if it's the right time to eat it or if there’s a healthier choice you could have that would satisfy your craving. If you eat something not so healthy, enjoy it and move on. Don’t beat yourself up. Get back to your healthy routine at the next meal or snack. If you’re struggling with this, make it a point to think of three positive things about the “unhealthy” meal and about yourself, then move on.1

4. SWITCH THINGS UP TO AVOID BOREDOMEvery now and then, we can fall into a food rut.To combat this, try shopping at a different grocery store, farmers market or find new foods to incorporate into your favorite meals. Explore the produce section to find a seasonal fruit, vegetable or even a different whole grain to rotate into your cooking routine every week.5. TRACK PROGRESS OVER TIMEDon’t forget to celebrate your progress and accomplishments along the way. Strategize new solutions for any areas that need work to continue pushing toward broader lifestyle changes and goals. If you’re consistent and don’t give up when there are bumps along the way, anything is attainable.AssessmentCreate A Dream BoardA dream board is a visual representation of goals you'd like to accomplish in the next year. What you will do is get a poster board, Then think about different areas of your life and things you want to achieve. Then put a representation of that on the dream board. It can be all different areas of your life.2

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Post Thanksgiving, Full Bloated Fat, now what??!! Lots of people think this is the time to binge in the wrong direction, work out too much and starve to make up for the bad choices they made... Just get back on track and do not beat yourself up!

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Tracking your food to lose weight. Tracking our food lets us know exactly where we are at on our macros, and calories. You may be surprised to find out how much or how little you are eating each. Remember to track all bites licks and tastes!!