Ashley’s ABCs of Weight Loss

by Ashley Freeman Nutrition

Want to know where to start on your weight management journey? Start with the ABC’s.

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Always eat breakfast

After fasting through the night, eating a healthy breakfast balances out your blood sugar. Without breakfast, your blood sugar stays low, which leads to fatigue and coffee and sugar cravings. Indulging in these cravings will cause your blood sugar levels to rise rapidly and drop just as fast, leading to further fatigue, cravings, and weight gain.

Back away from the computer screen

If you’re clicking away on your computer or on social media while you’re eating, then you aren’t paying attention to what you’re putting into your mouth. Put down your technology and your work and check in with how full you feel as you eat.

Chew your food (and slow down)!

Chew each mouthful of food 20 to 30 times. This will enable your body to fill up on less, and it will help with digestion.

Don’t stress

Eating while you’re stressed can increase your body’s insulin response and, consequently, lead to fat storage. Take ten deep, relaxing breaths or go for a walk to clear your mind before enjoying your food.

Eat every 3 to 4 hours

Your body starts burning fat stores after 3 hours, but after 4 hours it may begin to anticipate starvation and conserves fat for energy, rather than burning it.

Find your food rhythm

The body likes routine! Eat regularly so that your body can relax, quit conserving energy stores for fuel, and start burning fat. This relaxes the body, so it doesn’t conserve energy stores for fuel, resulting in better fat burning!

Get moving!

Even if it’s just for a walk. Burning calories with exercise is a key to weight loss.

Have a good night’s sleep

After a poor night’s sleep, you’re tired, cranky, and more likely to crave sweets. Less sleep also means more cortisol floating around your body, which evokes a stress response. Remember: sleep gives your body time to recover and allows you to wake up rested, refreshed, and ready to tackle the day and to accomplish your goals!