"6 Things You Can Do Every Day to Prevent Weight Gain" Review
Introduction
Here's a quick list of ways to prevent weight gain daily. It's helped my personal training clients lose weight and will help you, too (from the article 6 Things You Can Do Every Day to Prevent Weight Gain).
List of Things You Can Do Every Day to Prevent Weight
1. SAVE YOGA PANTS FOR YOGA
Wearing leggings when you're not down dogging is comfy, yes, but a bad habit to get into. The stretchy fabric and elastic waistband are so forgiving that you'll have no idea if your waist is expanding. Save the spandex for your sessions with a Denver personal trainer and opt for something more structured like a pair of jeans or a fitted dress so you can keep tabs on your waistline.
2. FIBER, AND MORE OF IT
Fiber has the ability to fill you up for hours. Include at least eight grams at every meal and three to four at every snack to help you reach a goal of 25 to 30 grams a day. Nosh on fruits, veggies, nuts, and seeds and you'll have no problem getting your fill.
Moody Wisdom: Add beans and seeds to every meal for a nutritional punch: protein, fiber, the good fat, and more!3. 30 MINUTES, AT LEAST
Get in the habit of moving daily. Aim for at least a half hour, with four to five days devoted to more rigorous or longer workouts, and two to three days a more moderate workout like walking, hiking, or stretching. Be sure to include strength training with weights since building muscle helps you burn calories faster. If you don't have time, studies show that even 15 minutes proves beneficial.
Personal Trainer Wisdom: We're meant to move every day. Unfortunately, our sedentary lifestyles keep us locked onto a chair. Make a point to at least walk more.4. EAT ONE EVERY DAY
Make one meal of the day a big, huge salad to fill up on fiber without a ton of calories. Include a variety of greens and fresh veggies in your salad along with a low-fat protein source like cooked beans to make it even more filling, plus avocado or sunflower seeds to add healthy fats. Ensure you eat one salad every day by making a week's worth all at once.
Personal Trainer Wisdom: Every salad doesn't have to be the same. In fact, it should be a great balance of different vegetables (not just leafy greens).5. CHOCOLATE, ALCOHOL, OR FRENCH FRIES
Cravings only grow stronger with time, so keep them at bay by giving in to them! Indulging a little every day will settle those cravings, so you can move on and stay committed to your healthy diet. The key, though, is to enjoy a small taste and to be done. Don't let a little indulging turn into a week of eating whatever you want.
Personal Trainer Wisdom: Hmmmmmmm....a little every day will settle those cravings? Maybe. Your success doing this will depend on your emotional connection to the food (and your self-control). I love chocolate and have faced the truth: If there's chocolate in front of me, I will eat it....I will eat all of it! Sometimes you're better off staying away from the treats at home and only indulging at social events every once in awhile. It might be the strategy you need to finally lose weight and/or keep it off.6. HAVE A BEDTIME
Research shows those who are sleep-deprived tend to eat hundreds of calories more, not just because they're awake longer, but because sleep affects levels of hunger-regulating hormones.
Feeling tired makes you more likely to reach for sugary pick-me-ups. Get to bed at the same time every night (even on weekends), and set your alarm for the next day, making sure to get between seven and nine hours of sleep.
As a bonus, the extra energy will allow you to hit your a.m. personal training session with intensity, instead of hitting the snooze button and skipping out.
Personal Trainer Wisdom: Hands down (or heads down in this case), sleep is important no matter the goal.
Picture Credit: Bonappetit.com/GENTL AND HYERS ©2015-Will beans help you prevent weight gain?
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
