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10 Practical Tips for Successful Weight Loss

Let's talk about something we all care about – feeling our absolute best! 🌸 Weight loss and wellness go hand in hand, and there's no need to jump on the latest "fad" diet bandwagon. It's all about embracing a balanced lifestyle and nourishing your body. 🥦🏋️‍♀️

Healthy Food

Did you know that in 2021, about 29% of adults in Canada had obesity, and 36% were overweight? The numbers are even higher in the US. That's a lot, and it's not just about fitting into that little black dress. Carrying extra weight can lead to health issues like heart disease, hypertension, and diabetes. Yikes! 🙅‍♀️


But don't worry, I've got you covered with 10 super practical tips for successful weight loss 🤗:


1. Mix It Up On Your Plate: Say goodbye to boring meals! 🍲 Your plate should be a rainbow of goodness. Aim for 50% fruits and veggies, 15% whole grains, and 35% protein. Fiber should be your BFF with 25-30 grams daily. Don't forget to hydrate and drink plenty of water! I love adding in electrolytes to make it even more hydrating.


2. Keep a Food Journal: Start journaling your meals and your weight – it's like a fun wellness diary. You'll see your progress and stay on track. 📔✨ I like to journal the old fashioned way in a notebook, but these days, there are so many apps out there that'll help you track your meals and keep you on track.


3. Get Moving: Regular exercise is a must. An hour of moderate activity daily is ideal, but even 150 minutes a week works. Daily walks outside are great for getting you moving, and get you that much needed fresh air and sunshine. ☀️ No need to hit the gym or studio – dancing at home or taking the stairs counts too! 🕺💃 Bonus points if you're motivated enough to work out from home! I love my daily workout in my home gym with Peloton. So good! 💪🏼


4. Ditch Liquid Calories: Those sugary drinks can be sneaky! Stick to water or unsweetened tea and coffee, and don't confuse thirst with hunger. 🥤💧 The only time I like to drink my calories is when I mix up my high quality protein shake after my workout. So good!


5. Measure & Conquer: Avoid guessing and use measuring cups when needed. A quarter-cup is like a golf ball, so don't get tricked into eating more. ⛳ Portion control is key if you want to stay on track. Overeating isn't going to get you where you want to be.


6. Eat Mindfully: Focus on what, why, how, when, and where you eat. Processed food and junk food full of preservatives and sugar aren't doing you any favours. Slow down, savour your food, and make each meal last 20 minutes. 🍽️ I like to intermittently fast. Finishing my dinner no later than 7pm and then I don't break my fast until about 10am.


7. Beat the Triggers: Recognize what makes you snack unnecessarily. Say 'no' to those cues that lead to mindless munching. Most of the time, we're just bored or thirsty. 💧 Once you can stop looking in the fridge when you're bored, or late night snacking, you'll be well on your way to success.


8. Plan Ahead: Stock your kitchen with healthy options and have a meal plan ready. No more quick, unplanned binges! 🛒📝 If you're looking to slim down and need an easy and effective system to follow, That's where I can help!


9. Get Support: It's more fun with friends! Friends hold each other accountable and make it more likely that you'll stay on track. Share your journey with loved ones, and consider exercise buddies or support groups. 💪👭 I would love to cheer you on!


10. Stay Positive: Remember, it's a journey, not a sprint. Celebrate the small victories and keep pushing forward. Positivity is your secret weapon. 🌟 Negative self talk will only slow you down. Your mind is a powerful tool, so use it for good and pump yourself up! Even on the days that are more difficult, try to focus on what's good.


Aim for a 5-10% body weight reduction over 6 months, with around 1,000-1,600 calories a day. And don’t go below 1,000 calories – your body needs its nutrients! 🥬🥑🍖


After about six months, weight loss might slow down, but that’s when a maintenance program with good eating habits and regular exercise kicks in. 🏃‍♀️🥗 Remember, lifestyle changes are the real stars here. 🌟 Progress over perfectionism every time!


Weight loss isn’t a temporary fix; it’s a lifelong journey. So, enjoy special occasions guilt-free, but stay committed to your healthful lifestyle. You’ve got this, and I'm here to support you all the way! 🌈💪💕



Leah Boken Wellness Coach



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