Lair Nutritional Coaching

Losing weight doesn't have to be about making drastic changes. See the graphic below on how to make small changes that will help you achieve weight loss, even during the holidays.

Food is never a good way to cope with our feelings. It may help in the moment, but then you feel bad about doing it. Don't let this cycle damage your progress. Try meditation, exercise, calling a good friend, etc.

If you have been working hard towards developing better eating habits in order to lose weight and you get on the scale and it doesn't show off your hard work can be a let down. It can make you want to throw the plan away because you feel defeated.
BUT, the scale isn't the only measure of progress. Look at all the non scale victories! If you are trying to lose weight, remember you didn't put all the weight on in a few weeks. It will take time to come off. Believe in yourself and keep focusing on those habits. #

media1.tenor.co

This is a GREAT reminder! If you work hard at eating better from Monday through Friday, but blow it on Saturday and Sunday, then you will not make progress. Stay consistent throughout each week and results will happen. Have a great weekend!

Staying hydrated every day is very important. If plain water gets boring, try adding lemon or cucumber for a natural flavor. Keep a bottle with you everywhere you go!

Sugar can hide in places that you may not expect. Time for the next habit. READ ALL FOOD LABELS. Try to steer clear of foods that contain high amounts of sugar. Look for the ones that have the least amount of sugar and stick to the serving size listed on the label.

Restriction is the biggest diet killer! Don't completely restrict the foods you love. Have them in moderation and only a small portion. For instance, if it is potato chips you crave, then portion it out and put the bag away. Have a great week and review the previous habits and put them into practice!

Eating the perfect foods every day isn't easy. Stop trying to be perfect and find balance in what you eat. Don't indulge every day, but when you do, eat a small portion and eat it slowly. Enjoy each bite. You will feel satisfied with that smaller portion :) Eat well my friends. 💛