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Nutrition tips for weight loss

Keeping weight off or even getting the weight off can be a struggle for some people. Only about 20% of people who achieve significant weight loss are able to maintain it 6 years later.

Nutrition plays a huge role in performance, weight loss and maintenance. You may already being doing a great job in the gym but to see and feel even more improvement include the following tips in your diet!

Fiber and Protein

Proven strategies that help you maintain long term weight loss are to increase your dietary fiber and protein. Making these changes to your everyday eating plan help with weight maintenance because they lower hunger and provide satiety (1).

But how do you incorporate this?

Some of the best ways to increase fiber are through increasing fruits, vegetables, whole grains, and legumes.

Always work towards making HALF of your plate fruits and veggies!

And ways to increase protein in a healthful way include adding low fat dairy, lean meats like poultry, fish and other seafood, nuts, and eggs.

Foods in the nuts and legumes group are actually a double wammy because they provide both fiber and protein!

Some recipes that will help you to achieve your new goals include Turkey and carrot meatballs with Zucchini noodles and Beefy burrito bowls, Slow cooker quinoa tex mex, Chicken avocado chilaquiles with avocado cream, and Sheet pan cashew chicken. For dessert, try mocha chia pudding, and No-bake chocolate peanut butter oat bars. For easy snack ideas try nuts with dried fruit, veggies with hummus or yogurt dip, and Peanut butter granola for on the go nutrition!

Start planning ahead for your meals and snacks! Planning ahead for the day or week helps you to avoid making bad choices in the evening because you've starved yourself all day.

Planning at least three meals a day will avoid drops in blood sugar and getting all hangry towards your coworkers.

It can also be a way to bring more awareness towards what you are putting in your body each day!

Some meal prepping supplies from Amazon-- EZ Prepa 20 pack, Prep Naturals glass meal prep containers, and Kooler Things FDA grade reusable storage bags.

1. Melby CL, Paris HL, Foright RM, Peth J. Attenuating the Biologic Drive for Weight Regain Following Weight Loss: Must What Goes Down Always Go Back Up?. Nutrients. 2017;9(5):468. Published 2017 May 6. doi:10.3390/nu9050468

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