I can do it….and YOU CAN TOO!

I belong to a group on Facebook of amazing moms who are all trying to get healthy. Since I have gone through weight loss surgery and had the opportunity to meet with a nutritionist, I wanted to share some of those tips with my mommy friends. I recently got on the scale and freaked out when I saw the number. I had to hit the reset button and get back to basics. I still have another 20 lbs or so to lose, but I’m back on track and that’s what matters! Here was my post: I’m about to share some motivation. I hit the reset button on Sat March 25. I have lost 9.2 lbs since then. That’s 9.2 lbs in 12 days! It’s all due to nutrition and portion control. If you are not using a food diary, try it. It’s helping me tremendously. I am using the My fitness pal app for my phone. I have learned several things about my eating habits because of it. It makes me much more mindful of what I am putting in my mouth and makes me think twice before putting anything in my mouth. Many of you know that I had weight loss surgery back in 2010 and then again in 2013, but I had gotten away from everything I learned. I want to share with you the basics that I have gone back to that are making all the difference in losing the weight I gained back. ***Disclaimer 1 –  If you are nursing you need to eat more since the baby is getting their nutrition from you. Disclaimer 2 –  I am not a certified nutritionist. I am simply sharing the tools I have been given that are working for me. Disclaimer 3 – You should always consult your doctor if you have any questions***
Here are my top 10 tips.
1. Use a food diary. Track everything including your water.
2. Make sure you are getting at a minimum 64 oz of water per day. When your body is dehydrated it often masks itself as hunger.
3. Make sure you are getting enough protein. My goal (given by my doctor and nutritionist) is 64 grams of protein per day. That’s ALOT of protein. In order for me to hit my goal, I have to have at least one protein shake a day. I try to eat lots of fish because it’s higher in protein (for the most part) than any meat.
4. Watch your carb intake. Try to stay under 60 grams of carbs per day. This is the hardest one for me. I am a carbohydrate addict. I love bread. I had to cut it out completely.
5. Watch your fat intake. To keep your heart healthy we want a low fat diet. Fat doesn’t make fat….Carbs make fat.
6. Try and stay under 1200 calories a day. It doesn’t sound like much but it’s plenty with the right food choices. There are some days I’m actually struggling to get to 1200 calories.
7. Be strict with your portion sizes. My portion sizes for proteins are 4oz. It seems like a small amount but it’s not. Trust me. When it comes to fruits or veggies my portions are 1/2 cup to 1 cup depending on what it is. I really try to look at the package and see what 1 serving is considered and then follow that.
8. Don’t deny yourself anything. You can eat whatever you want….It’s more about eating it in moderation. If I want peanut m&ms I only eat a few….Not the entire bag.
9. Get moving. Any movement more than you have been doing counts. And the bonus is…When you use my fitness pal (free phone app) and add in your workouts, it takes the amount of calories that you burned while working out and adds them back to your calories intake for the day. Feel free to add me!
10. Get your entire family on board! It makes it much easier when you are all doing it together. It also makes you more accountable. If you need an accountability partner I’m your girl!

Please recognize there is no quick fix to weight loss. The only way you will maintain what you lose is to make a lifestyle change. But…That lifestyle change is not only good for you, it’s good for your family. You will be teaching your kids good food choices which they will carry with them as they grow. Obesity is a huge problem in the US. Let’s get our kids in the right track while they are young as we model for them good food choices. Happy losing!

This is me at my highest 300 lbs….and then at my lowest 165 lbs. Im now at 195.3. Im headed back down! courtney hi low

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