LaToya Jennifer

So let me start off by saying if you “can’t count calories” to help yourself lose weight, then you are just lazy. Sorry, not sorry.🤷‍♀️

From my years of experience helping people lose weight, the most effective long term way to is by keeping a food diary and counting calories.

Some people no matter what won’t commit to it. Eccess fat can lead to health conditions such as obesity, diabetes, cancer, heart disease and so on. With that being said, for some (without even knowing) weight loss can be a matter of life and death! Please, take this seriously.

HOW TO LOSS WEIGHT WITHOUT COUNTING CALORIES

EAT CLEAN

 Clean eating is about eating whole foods, or “real” foods. Foods that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible.

EAT ENOUGH PROTEIN

Protein from lean meats like chicken, egg whites, fish, nuts and beans. Protein shakes are not nessisarry for most people eating a balanced diet. Please don’t fall into the mindset that eating healthy and losing weight means run and stock up on protein powder. 
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. Be sure to consultant your registered dietitian or doctor before starting any new nutrition plans.

EAT YOUR VEGGIES

 Fill half of your plate with non-starchy veggies since they’re nutrient-dense, not calorie-dense.

PORTION CONTROL

 Your balanced plate should be comprised of 50 percent vegetables, 25 percent protein, and 25 percent whole grains.

GET OFF YOUR BUTT

Cardio– 150 minutes of moderate-intensity exercise per week. For overweight or obese individuals 250+ minutes per week.

Resistance Training– 2-3 days a week

Flexibility Training – Such as yoga or stretching 2-3 days per week.

Function Fitness Training- 2-3 days per week for 20-30 minutes. Very important for older adults.

There are many apps, workout dvds and YouTube videos to choose from to get you started.

If you are new to exercise, not sure about correct form and tempo, have injuries, suffer from chronic pain or simply lack the motivation to do it on your own…then a certified fitness professional will be ideal for you.

I offer live video chat personal training sessions. Contact me for your free consultant and plan of action.

DRINK MORE WATER

 If you are one of those people who say “I drink a lot of water”….drink more. And please don’t, drink your calories! Fruit juice, soda, liquor even coffee and tea can be loaded with calories and sugar. Drinker beware! Stick with water, coffee or tea with no cream or sugar.

How much water? At least half of your body weight in ounces.

So if you weight 180lbs, then that’s a minimum of 90 ounces of water a day for you.

If you want to add flavor to your water, cucumber slices, lemon wedges, or crushed berries are all great options.

I hope these tips help you on your weight loss and wellness journey. 

If you have any questions, please feel free to contact me anytime! 

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