Guide to your Weight Loss Journey

Drink Plenty of Liquids

• Drink at least 6 glasses of water per day to stay hydrated, feel full, and increase the rate at which you burn calories.
• Liquid IV is an electrolyte drink mix designed to enhance hydration. Recommended usage is one stick per day.
• Coconut water offers several health benefits due to its rich content of electrolytes, antioxidants, and other nutrients. It's a great source of hydration, can help lower blood pressure, and may protect against free radicals. It also supports bone health, stabilizes blood sugar, and can be beneficial for skin health
• Alkaline water is a plus.

Eating Habits

Watch your portion size  

• Eat every 2-3 hours SMALL PORTION
• Fasting after 5pm latest 6pm
• Eat less at mealtime or try eating smaller meals throughout the day.

Keep a food diary 

• People often underestimate how much they eat in a day.
• Write down what you eat and when you eat it to account for all meals, snacks, drinks, and desserts.  

Make a meal plan  

• Create a menu of healthy foods for the week. 
• Take it with you when you shop, and only purchase items on the list so you stick to it.  

Eat fiber  

• Keep your gut healthy and burn more belly fat with plenty of fiber. 
• Find it in almonds, flaxseed, and veggies.  

Eat some fat  

• Healthy fats, like Omega-3 and Omega-6, help you burn body fat while maintaining muscle. 
• They’ll make you feel fuller and may reduce your absorption of carbohydrates.  

Scrap junk food for healthy food  

• Swap potato chips for popcorn and bacon burgers for   grilled salmon. 
• Fill your plate with veggies, whole grains, and lean meats to increase your metabolism and stabilize your blood pressure. 

Add variety  

• Find a wide range of healthy recipes and foods to try.
• Sticking with the same few foods can get boring and may drive you to make unhealthy choices. 
• Fruits and vegetables should fill half your plate, with grains and protein on the other half.  

Exercise

• Regular physical exercise is imperative for weight loss success. 
• It burns calories and increases lean body mass to rev up your metabolism.   

Starve Yourself

• You need to eat to lose weight. 
• When you don’t, your metabolism slows down and your body starts to preserve energy in the form of sugars, fats, and glucose—the very things you’re trying to burn. 

Eat when you're not hungry

• Check in with yourself before you reach for a snack. 
• Are you really hungry, or are you just bored, tired, frustrated, or anxious?   
• Start to understand emotional eating. 

Deprive Yourself

• Deprivation leads to craving-induced binge eating, which can damage your metabolism. 
• Remember the rule of moderation. 

Skip Breakfast

• Eating breakfast fills you up and gets your metabolism   going, so you won’t be hungry later in the day. 
• It is the most important meal of the day. 

Expect a quick fix

• Losing weight and keeping it off requires a lifestyle change. 
• That takes time and commitment. 
• Ease into a plan and allow yourself some “free” meals or snacks of your choice to keep you motivated.

Focus only on Calories

• Cutting calories is important to weight loss, but so is eating healthy. 
• Make sure you eat enough complex carbohydrates and protein to generate energy and build muscle. 

Drink too much ALCOHOL

• Alcoholic drinks are high in calories, reduce nutrient   absorption, and can slow down metabolism. 
• Limit your daily and weekly intake.   

Give in to Temptation

• Get rid of sweets, chips, ice cream, and anything else in your fridge and cupboard so you don’t eat it just because it’s there. 

Eat sugar, refined carbohydrates, 

and processed food

• These calorie-dense foods have little nutritional value   and may end up making you feel hungrier. 
• Choose fruits, veggies, and whole   grains instead. 

Compare yourself with Others

• Losing weight with a friend or group can be hugely supportive, as long as you don’t make it a competition. 
• Judge your progress over time, not compared to another.