Habit-based nutrition




Today’s Tuesday tip is brought to you by my amazing breakfast that left me full of good nutrients, energized, and totally satisfied.❤️❤️ (on my plate in the picture: 3 eggs with reduced fat cheese and salsa, 1 chicken sausage with garlic and bell pepper, 1 slice thin whole grain toast with avocado, and berries!)

🔺While it is important to be in a caloric deficit to lose weight, often times we take to slashing calories as our first step in the process. While some feelings of hunger are normal when attempting to lose weight, it should never mean consuming so few calories that we are irritable, have low-energy, and cannot sleep at night.

Ditch the mindset that weight-loss needs to be a miserable process in order for it to be successful.❌

❗️❗️1,200 calories is not a magic number. In fact, research shows that you need to consume at LEAST 1,200 calories in order to achieve nutritional adequacy, meaning if you fall below that number, you are at risk for a nutrient deficiency and there is NOTHING healthy about that! Unless you are very short and small and/or extremely sedentary, you likely have no business consuming 1,200 calories and should have a nutritionist, Dietitian, or reliable health professional calculate the appropriate caloric needs for your body and your goals.

🚫Starvation should never be the goal to manage your weight.


Try focusing on eating BETTER, instead of less. This will naturally reduce your calorie count without feeling extreme feeling of hunger or having to focus too much on counting and numbers.


🔹Swap full fat sausage👉🏼for chicken or turkey sausage
🔹Swap sweetened yogurts with added sugars👉🏼for nonfat plain Greek yogurt
🔹Swap dessert👉🏼for fruit with a small amount of melted dark chocolate
🔹Swap whole milk👉🏼for 1%
🔹Swap chips👉🏼for popcorn (no butter!)

▪️Focus on nutrient dense foods, or foods that provide a great deal of nutrients or volume for a small amount of calories. At the top of the list: fruits and veggies🥦🍎🥕, lean meats and poultry🥚🍗, whole grains🍞🍚, low-fat dairy🥛🧀, beans, nuts, and seeds🌰🥜 (with very little to no added sugars, sodium, and solid fat).


🔻Focus less on things you cannot control - like how fast the scale moves or fitting into your prepregnancy jeans by next month and focus more on the things you can control - eating more nutrient dense foods, being more active, and managing your stress.♥️


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