We are almost ready to shed a few layers of clothes. Temperatures are rising – and we are thinking about beach days and lazing by the pool but … are you summer ready ? And what small things can we do now to get the benefits we desire in time for the summer season ?
Commence with a Liquid: If you begin your meals with a small soup that is broth based, it can help to cut down on the amount of calories you will consume while eating your meal. Another point is to have a bottle of water with you to encourage drinking as sometimes our hunger pangs are actually due to thirst.
High Intensity Intervals: We have all heard of HIIT and it’s all the rage because it works. It helps your body to burn more fat. Instead of just going for your regular walk, add some intervals to your walk and take up the intensity for a minute. Do this several times throughout your walk. If you like to jog, add a short sprint for 30 seconds every 4 minutes. If you like to bike, take up the intensity for short bursts. This small change in your exercise routine can really help torch calories and fat.
Food Journal: You don’t need to use a pen and paper. Today there are so many apps you can download and they make it more fun to track food. The science is clear and it says that it you write it down, you are less likely to overeat. It’s a win/win.
Ditch the Processed Foods: Calories count and we often eat too many of them. In order to not feel like you are depriving yourself, get rid of those processed carbohydrates which are extremely easy to over-consume. Get rid of breads, pastries, sweets, and cereals and eat vegetables and fiber rich berries. This makes it seem like you are eating a bigger plate while consuming fewer calories.
Pack Healthy Snacks: One of the most important ideas is to plan your snacks. This prevents snack-attacks that lead to poor choices and unhealthy options. Pack a nutritious, clean snack to bring with you when you leave the house.
These simple ideas can help you to get summer ready but it’s a great plan to follow all year. These types of changes are simple and easy to sustain. Lifestyle changes are the best way to reach your goals and maintain them.
About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients. In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
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