Are YOU making the right changes?

Okay, Moms!
So you've made time to work out, choose healthy meals for you and your family, keep yourself moving throughout the day... but still not seeing a budge on the scale?

Here's some great changes you can make to your daily routine to start seeing results!

* Forget wide glasses - look for tall & thin!
Instead of reaching for that wide glass for your orange juice in the morning, grab a skinny glass! Research studies show that if you drink from a tall glass compared to a short and wide glass, you will drink less (which means less calories!) but still be just as satisfied as you would with a short, wide glass.

* Are you eating breakfast?
One of the main reasons your scale may not budge is the lack of something to eat first thing in the morning! While skipping breakfast may be "skipping calories" now, your metabolism needs something for it to speed up for the rest of the day and will only become sluggish if you don't eat anything.
Not a breakfast person? Even having some small kind of fiber-rich and/or protein-rich snack-like breakfast (ex. a scrambled egg, whole wheat toast, a cup of orange juice, a banana or apple, etc.) will do more good than if you skipped breakfast altogether!

* Which leads to another question: What KIND of breakfast are you eating?
Cinnamon rolls, doughnuts, Pop Tarts, pancakes (made with white flour), sugar-filled yogurt (watch the nutrition labels!), sweetened cereals, and the like are NOT the best way to start the day. I can guarantee you will be hungry - and probably sluggish - by 11 o' clock. There are no nutritional benefits to these foods... so why would you put them in your body? Sure, you can say they taste good. But are they worth not feeling your best and being sluggish for?
(Choose nutritious foods such as plain or low-sugar flavored oatmeal, high-fiber & low sugar cereals, low-fat or non-fat yogurt (watch for sugar content!), fresh or frozen fruit, scrambled egg whites, whole wheat toast (try Omega-3 spreads, all fruit spreads, or mozzarella cheese!), fruit smoothie, or even a skinny latte if you order with skim milk and watch the sugar!

* Weigh yourself everyday
Yes, this isn't a fun task, but if you weigh yourself at the same time each day, you can keep better track of your weight loss goals. Two pounds here and there isn't anything to worry about since women especially gain and lose about two pounds every month and gain more during their menstrual cycles. Make sure you weigh yourself with the same kind of clothing or none at all, and at the same time each day.

* Fill your plate with veggies!
Sometimes, you need to trick your eyes into believing you are eating more - which will make you feel more satisfied if you aren't used to lowering your portions! Research studies show that if you fill your plate about 3/4 with veggies (broccoli w/ cheese, green salad, etc.), you will feel fuller. Try switching it up with other stuff too; any low calorie, nutrient-filled sides will do.

* Switch to "light"
Switch to "light" from your usual dressings, sour cream, sauces, and the like. You will probably end up using as much as you usually do, but overall, you will save calories and fat! I would NOT, however, suggest switching to "Fat free" as this stuff always tends to taste like paste and not worth the switch! Not to mention, the fat free versions are usually more UNhealthy than their original counterparts!

* Think small!
As I mentioned before with the tall, skinny glasses, SMALLER plates make all the difference in how you eat! If you choose smaller plates, again, you are changing your perception on how much you are eating. If you are a "full plate" person, this tip will definitely work for you! If your little plate is full, you will also have less room for more food.

* Change your wardrobe!
I understand that on busy days, all you want to wear is sweatpants and a sweatshirt, but in reality, it looks more like laziness - meaning that you will be lazy with your exercise and eating habits as well! Studies show that women who wear casual clothing during the day, weigh less than those who wear the "stay-at-home" attire. So change your wardrobe - you may even gain some confidence as well for putting yourself together!

These tips should help you get on track towards your weight loss/maintenance goals. While not all tips work for everyone, these should help you get you on the right path and what works for you!

Until next time, stay well!