GIVE THE WEALTH OF HEALTH!
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Weight Management
It's not a diet, it's a lifestyle.
If you're completely giving up the foods you love, you won't be happy. Choose healthier options. Explore healthier ingredients. Make a cheat date (ONCE a week).
Weight loss- Most people will lose weight on a daily diet of 1,500 calories. Focus on a healthy serving of 2-4 ounces of protein each meal with veggies every 2-3 hours. Minimize sugar intake and drink plenty of water.
Calculate your calorie intake goal
If you want to be even more precise about cutting calories, this simple calculation will give you a daily calorie goal that can help you lose a healthy 1-2 pounds per week.
YOUR CURRENT WEIGHT X 13 = calories needed to maintain your weight
To lose 1 pound/week: Cut 500 calories/day
To lose 2 pounds/week: Cut 1,000 calories/day
*This formula is used in many clinical weight loss trials—and, it's true—it assumes that the person using the equation is sedentary. If you're an active person and you're finding that your result (say 1200 calories) is too low, bump it up gradually to one that feels satisfying to you. The point is NOT to starve yourself. Most people will lose weight on a 1500 calorie diet, some on an even higher caloric level. The best gauge for whether you're at the right level is how satisfied you feel (you shouldn't be hungry all day!) and whether you're losing weight. If you're losing weight on 1800 a day and you feel great, stick with that. The calculation is just a suggested starting point.
Plan your meals
Breakfast
For breakfast, choose a 300-350 calorie breakfast option.
Lunch
Aim to make lunch 325 to 400 calories.
Snack
Add in a couple of healthy snacks throughout your day.
Dinner
End your day with a 500-calorie dinner if your macros allow.
Fail to plan, Plan to fail.
Be open to adjusting your caloric intake daily. Take into account days that may ask you to "cheat" because of a celebratory meal or even skipping a meal because of a busy schedule.
Remember, as long as what you put in is good for you, you're being good to yourself.
You are what you eat.
Mindset
Food, exercise and rest will not change the way you respond to things if you tend to respond negatively, but it will be a great start. You'll find that you'll be able to obtain a healthier mindset when you take active steps to deal with your stress.
Be driven. Stay motivated. Keep positive.
When you create a healthy mindset by making good choices about food, exercise, rest and positive thinking, you'll enjoy the new ways you think, feel and live.
Let's start your MindShift TODAY!