Tip #30: Healthy Weight Loss is Just the Beginning.

I have one parting thought I’d like to leave you with and that is – hang in there.

 Don’t give up.  Don’t get discouraged.

The only time you really fail is when you stop trying.  So, take baby steps every day. Over time you’ll have a healthier life, and that’s what it’s all about.

Thanks for joining me for 30 tips in 30 days.

Transform Yourself!

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

e-mail Joyce at: Joyce@healthcoachjb.com.

Joyce Blonskij, Independent Certified Optavia Coach

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds


Tip #28: Inflammation and Weight Loss.

30 tips in 30 days. Get better health, and see better results.

Inflammation of the body is caused as a result of some kind of stress experienced by the body. This stress can be related to diet, lifestyle, or environment.  Dr. A Habits of Health (a book I recommend to everyone who wants to lose weight) devoted a full chapter of this subject.

Study show that Vitamin C, a powerful vitamin, can help put out the fire of inflammation. It can also help with some cancers, and heart disease.

I also recommend fresh air and sun light. You only need about 10- to 20-minutes a day. If you have fair skin, put on some sunscreen and a hat.  Spending a few minutes in the sun light will promote Vitamin D, which also helps promote good health.

Be sure to drink plenty of water, and get your Vitamin C.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

joyce@healthcoachjb.com

Joyce Blonskij, Independent Certified  Optavia  Coach

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds


Tip #25: Grocery Store Shopping and Weight Loss.

30 tips in 30 days. Get better health, and see better results.

If you have kids, you’re going totally get what I’m about to say. Don’t go to the grocery store hungry, and for goodness sakes, don’t take a bunch of hungry kids with you. If you do, you’ll load up on more items you didn’t plan for like: sugary, high carb, high fat, added junk in your cart.

Before you go to the grocery store, have a protein bar, granola bar, protein shake,  hard-boil a couple of eggs, get rid of the yolks – they’re high in fat, and just eat the  egg whites.

Eat healthier. Shop smarter and spend less, take a list with you.

Whatever you do… don’t go to the grocery store hungry.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds


Tip #23: Eating Out – Save Calories and Lose Weight.

30 tips in 30 days. Get better health, and see better results.

When you know you’re going to eat out, take your own salad dressing with you. If your goal is to lose weight, stay away from the salad dressing, especially the creamy ones; it’s just tons of extra calories.

Instead take a healthy option with you. I like the small wishbone spritzers.  You can pop them in your purse.  Or use some olive oil with some balsamic or red wine vinegar.  Add a little salt and pepper. The other thing you can do is use a slice of lemon, a little salt and pepper.

Please stay away from the creamy house dressings. They are just loaded in calories that you don’t want.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds


Tip #22: Save Money and Calories.

30 tips in 30 days. Get better health, and see better results.

It’s a lot healthier to eat at home, when you prepare the meals. You’ll save money and calories.

When you order in a restaurant you may be getting more calories than you asked for. Cooks were taught that butter is flavor. You’ll need to make sure they don’t put a butter or oil finish on your food.

For most of us, too much butter is something we carry on our hips and tummy’s.

Be careful when you order out.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds


Tip #21: Cravings and Hunger – Weight Loss Tips.

30 tips in 30 days. Get better health, and see better results.

It’s a daily battle for so many people to make healthy choices. Ask yourself: What would a healthy person do? Stop and think. Even then, good intentions can still get put aside like when a sudden craving hit.  What do you do?

Cravings that hit you out of the blue typically last 10- 15- or 20-minutes.

Many times, people confuse hunger and cravings for thirst or dehydration.  Keep water handy.

This can also be a sign you need better quality nutrition, and possibly some vitamins.

Have a plan.

  1. Make a to-do list so that when those cravings hit you can keep busy and get past those first 15- to 20-minutes.
  2. Keep a glass of water nearby.
  3. Distract yourself from the cravings and 9 out of 10 times, you’ll succeed, and those cravings will go away.
  4.  If you’re still hungry or craving, try an apple. If an apple doesn’t sound good you may be bored, tired, angry, or lonely.
  5. Get some rest.
  6. Call a friend, or your weight loss health coach.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds


Tip #20: Heart Health – Going Meatless Once a Week.

30 tips in 30 days. Get better health, and see better results.

Have you thought about having a meatless meal, and maybe going a little vegetarian once a week with your family?  

I know if you’re listening to this in cattle country, or you’re a big poultry or fish eater, you’re going think, no, no, I need my protein.

Studies have shown that people who do a meatless meal have better cardiovascular health.

So you might want to think of sautéing some veggies in broth, and maybe adding something like tofu. That’s probably a stretch for a lot of you.  So consider a salad, and steamed vegetables.

Try going meatless  once a week instead of that turkey club, or steak. Your system will be happier. You’ll maybe shed a few more pounds, and feel lighter on your feet the next day.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds


Tip #19: The 2-Tlb. Spoon Rule and 3-Tips for Weight Loss.

30 tips in 30 days. Get better health, and see better results.

I want talk about how we can trick our brains with better choices and feel completely satisfied.

  • Do you have to have beer and hot dog at a baseball game?
  • Do you order a large popcorn when you go to the movies, and keep it most of it to yourself?
  • Drink beer at a barbeque and eat heaps of potato salad?
  • How about a giant piece of cake at a wedding, baby shower, or a birthday party?

You can still go out, have fun, and gather with your friends, but you may need to rethink your choices if your goal is to lose weight and be healthier.

Try these 3-tips:

  1. Take a 100 calorie bag of popcorn to the movies.
  2. Get some light beer and take it with you to the BBQ.
  3. Instead of having a giant mondo size piece of cake how about just a bit or two?

Try my 2 tablespoon rule.

Take a bite, if you absolutely have to indulge in it.  Now chew… 5 or 6 chews, for at least 10 or so seconds, before you let it go down.

Have a sip of water.

Still want more. Okay – have another bite. Chew. 5 or 6 chews for at least 10 seconds.

Have a sip of water

Your taste buds by now are happy. Mentally you don’t feel deprived. More than likely you weren’t starving so you can stop. And the best part is you limited the calories to 2-Tablespoons.

If your goal is to be healthy and lose weight ask yourself:  What would a healthy person do?  Watch them and I bet you’ll see that they take 2 or 3 bites, and they’re done, and so can you.

Push away from whatever it is that’s calling your name, you’ll save calories, and you’ll really feel like you had a huge success and control over those guilty pleasures.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds


Tip #18: Weekend Rewards to Lose Weight.

30 tips in 30 days. Get better health, and see better results.

So many times, we fall into the trap that we’re good all week long, and now we want to reward ourselves with something. And boom – we splurge on the weekend. Whether it’s an adult beverage, or something chocolaty and indulgent… we take the plunge.

The problem with being good all week and then bad on the weekends is as-soon-as Monday hits, you feel guilty that you messed up all those great days. So what happens is is you’re in a vicious cycle.

Get out of your own bad habits of rewarding yourself Friday night, Saturday, and Sunday, with food. Because what you’re doing is you’re setting yourself up for long-term failure.

This weekend instead of indulging in food, do an activity. Grab your kids, grab your significant other, put the dog on a leash, and go for a walk.  Take the family for a fun day. What you really want is long-term success. Don’t let those few hours on the weekend mess up all your good work.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds


Tip #15: Your Metabolism and Weight Loss.

30 tips in 30 days. Get better health, and see better results.

The very first thing I recommend to my weight loss clients is as soon their feet hit the floor, the clock starts. You must kick in your metabolism. Within an hour of waking up – have breakfast.

You wouldn’t drive your car on empty and expect to get very far.  So how can you expect your body to perform at its best unless you fuel up?

 

The right mind set, and lots of baby steps are the keys to any long-term success in life, and in weight loss.  As you’re eating better, changing your diet, and modify your family’s diet, take it a day at a time. Go easy. Take baby steps, and start your day with a healthy breakfast, kick-start your metabolism. It’s the best way to start your day.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds