Tip #18: Weekend Rewards to Lose Weight.

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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 #16: Vitamins and Weight Loss.

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

Did you know that vitamins can help you shed some weight? It’s true.

According to the British Journal of Nutrition, they studied some overweight women and found that if they added 13mg of calcium as a vitamin to their diet every day, they lost 13 more pounds in 15 weeks, than women who were taking a placebo.

The calcium helps you feel fuller, so you don’t overeat. So think about adding vitamins and some calcium to your daily diet regime.

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#14: Divide and Conquer Your Dinner Plate.

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30 tips in 30 days. See better health, and get better results.

We just talked about that 9 inch blue plate.

Here is a guideline for keeping portions in a good balance:

  1.  Fill half (50%) of your plate with vegetables.
  2. A quarter (25%) with your healthy starches.
  3. A quarter (25%) with your lean portion. *

Don’t forget to use a healthy fat, and to drink your water

*Rule of thumb. If you don’t have access to a food scale compare your protein serving with the palm of your hand which should come out to about a  4 ounce serving.

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 #10: Canned or Frozen. Which is better for your health and weight loss?

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

I want to talk about which is the better choice when you can’t get fresh fruits and vegetables.

Q. Canned or frozen?

A. Frozen is going to be the better choice.  There’s less preservatives. The food is  typically flash frozen right out of the field, so you’re still getting as many of the nutrients, vitamins, and minerals that that plant or fruit is going to provide you.

But fresh is always better.

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 #9: Low Glycemic Starches, and Weight Loss.

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

We’re going talk to you about starches. Starches can actually help you in your weight loss if you choose low glycemic starches, such as whole wheat pasta.

You want stay away from the processed starches because they tend to put you into a fat storage, rather than get you into a fat burn. So whenever you have a chance, go for the grains, and whole wheat pastas are much better choice.

Transform Yourself.

With 30-tips in 30-days it’s easy.  Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

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 #8: Crazy Busy Days, and Weight Loss.

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

Just because you have a crazy lifestyle, doesn’t mean you have to resort to fast food.

If you know you’re going to have a crazy day, plan ahead of time. Prepare and plan not just for you, but for your family. Shop bulk and cook on Sundays.

What we typically do on Sunday is grill a few days’ worth of chicken, and prepare all the salad fixings so they ready to go.

If you are in a pinch, instead of running into a fast food place, hit your grocery store. Pick us a rotisserie chicken, and grab a bag of lettuce. Head home with some healthy choices for your family.

 Just because we’re busy, doesn’t mean that we can’t eat good healthy foods. 

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 #7: Healthy Fats, and Weight Loss.

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30 Tips in 30 days. See better health, and get better results.

 I want talk with you today about healthy fats.

Good fats are essential part of everyone’s diet.  These would include:  salmon, avocados, almonds, olive oil, just to name a few of the really good ones.

You want to incorporate a couple of healthy fat servings into your daily diet. It will help with your elimination, and may relieve some of your joint aches and pains.

 Eat foods that contain healthy fats, drink your water, and don’t forget to move.

 

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 #6: Water and Weight Loss.

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30 Tips in 30 days. See better results, get better health.

There was a funny show, back in the day, called: Saturday Night Live, where the cook yells out; Cheeseburger, cheeseburger, cheeseburger. Fast forward to losing weight, and you’ll hear me yell out; water, water, water.

There is not a better morning routine that you can do than to add water at the start of your day, and here it is: brush your teeth, weigh yourself (optional), and have a glass of water.

How much water should you drink a day?

The rule of thumb will depend on your body weight. Start by taking your current weight, so let’s say you weigh 200 pounds, cut that in half, that’s 100. Now convert those hundred pounds to 100 ounces of water.

For a person who weighs 200 pounds, the ideal amount of water to drink in the course of your day would be 100 ounces.  I know this sounds like a lot of water, but as you gain better health, and shed pounds, your water intake is going to go down.

Bottom line: at the very least, drink 64 ounces of water, or decaffeinated drinks each day.

Stay away from adult beverages, like wine and beer while you’re in the weight loss phase.

Water, water, water.  Hydrate, hydrate, hydrate.  You’ll think clearer, your skin will look better, and you’ll improve your overall health, not to mention, it will help keep your appetite down which can help you lose weight.

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 #1: Holiday leftovers and weight loss.

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TIP #1: Holiday leftovers.

30-Tips in 30-Days. Get better health, and see better results.

 What do you do with all those holiday leftovers, or big dinner leftovers?

My suggestion is go out and buy some of those very inexpensive plastic bowls like: Tupperware containers, and send your leftovers home with your guests. They’ll be happy, and you won’t have those temptations calling your name in the middle of the night.

Transform Yourself.

Contact Joyce Blonskij 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