OK. You Gained Weight

Whether you are starting your weight loss journey, finding yourself in the middle of the struggle or working on maintenance, these 5 tips will get you back on track:

1. Focus on small changes. 
Start now and start small. Moving forward does not have to mean taking a giant leap.  In fact, smaller changes are proven to be more effective in the long term than bigger ones.  Examples: start 10 minutes work out or walk 20 min each day, fill up on veggies, get more sleep, do not skip breakfast, drink more water, etc.
Instead of focusing on the 20 total pounds you want to lose, put your energy towards the five pounds you can realistically lose in one month.

2. Lose the guilt.
Quit beating yourself up over that cup of ice cream you ate late last night, instead focus on what you are going to do tonight. Have a cup of blueberries with fat free Greek yogurt or apple chips on hand just in case that nighttime hunger strikes again. Focus on the future outcome (like a healthier, lighter you) so you will make better choices in the present.

3. Slowly swap out processed food. 
One of the biggest but most important steps to take to lose weight and improve overall health is to eliminate processed foods and replace them with whole foods. Processed foods are designed to be addictive and usually offer little to no nutritional benefit. It is always helpful to plan out your meals when you first start to prevent you from falling back into old unhealthy habits.

4. Use a food journal.  
A food journal can keep you aware and conscious. “It keeps you honest by making sure you are aware of your food choices and portion sizes, but also may deter you from choosing a higher calorie item knowing you need to write it down.
5. Consider help from the PROS. 
Need to jump-start your weight loss plan? Consider talking to one of our experts if you are trying to lose more than 10 lbs.