EPISODE 48 | Think weight loss has to be difficult, exhausting, and un-fun? THINK AGAIN! In reality, losing weight—and keeping it off forever!—comes down to the small, simple choices we make each day. What you do MOST of the time matters waaaaay more than what you do just SOME of the time, but it's important to learn the most bang-for-your-buck tweaks so that your success can be inevitable and sustainable. In this quick "bite-sized" episode, I share 5 small, simple changes you can start making TODAY to lose weight—and actually keep it off! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/bitesized3

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ROUGH TRANSCRIPT OF THE EPISODE:

Hello, Health Investor!

Welcome back to another episode of The Health Investment Podcast!

You may have noticed this episode is quite short...cause it’s another bite-sized one!

In addition to interviewing doctors, nutrition coaches, founders of health-promoting companies, etc., I also do solo Q&A episodes (like last week’s!) AND solo “bite-sized” episodes where I share helpful tips and insights relating to nutrition, sleep, stress management, movement, and mindset.

Today, I’m going to share 5 small, simple changes you can make to lose weight.

SMALL, SIMPLE changes are my FAVORITE type of changes because they’re sustainable.

If you’ve been struggling to lose weight—and keep it off—this episode is for YOU!

Let’s get right to the changes, shall we?

Change #1: Be mindful of the calories + sugar you’re DRINKING.

A cup of black coffee usually has about 5 calories.

But are you adding sugar, milk or other creamers to your coffee?

What about green juices and smoothies? Are you drinking those regularly?

And what about fruit juice? 

And soda?

A grande Frappuccino from Starbucks may not seem like much on its own, but if you’re in the habit of drinking high-caloric, sugary beverages day after day, they can REALLY add up. 

If your goal is weight loss, you’ll want to stick to low- or zero-calorie, sugar-free drinks, like water, seltzer, tea, and black coffee.

If you like to add a little somethin somethin to your coffee, stick to a splash of heavy cream, half & half, or whole milk.

If non-dairy milks are your thing, be sure to read the ingredients. Some non-dairy milks—like oat milk—can contain LOTS of sugar. 

Even though fruit juices, green juices, and green smoothies are marketed as “health” drinks, they’re usually just calorie- and sugar-bombs. So look out! Be a smart consumer!

Instead of drinking a glass of fruit juice, opt for a piece of whole fruit so that you’ll get more fiber.

Instead of buying a green juice, make your own green smoothie at home and add protein powder. That way it can serve as a satiating meal replacement!

Change #2: Stop eating standing up, out of boxes and bags.

When you eat standing up in your kitchen, directly out of boxes and bags, it’s very difficult to be mindful of portion control.

In fact, it’s difficult to be mindful of anything!

Are you still hungry? Or are you satisfied? Are you even enjoying your snack? Or are you just eating it as fast as possible?

When we eat mindLESSly, it’s easy to consume more calories than we would if we were eating mindFULLy.

So, mindFUL eating is always the goal!

To eat more mindfully, make a habit out of using bowls and plates—even for quick snacks!

And, when you eat your snacks,