Eat less

Weight Loss Hacks: 7 Quick Tips to Eat Less Calories

By: Amanda A. Kostro Miller, RD, LDN

Struggling to eat less calories for weight loss? We’ve put together a list of 7 tips so that you can reduce your calorie intake right now! Along with the tips, we’ve also included the reasons behind why these methods work for weight loss.

Continue reading at –> Weight Loss Hacks: 7 Quick Tips to Eat Less Calories

Using Nutritionix

Tips and Tricks for using Nutritionix

By: Amanda A. Kostro Miller, RD, LDN

If you use Nutritionix for tracking your food and calorie intake, then you’re not alone! Thousands of others do so as well. Nutritionix is used by hundreds of health apps, health professionals and dieters – and rightfully so because Nutritionix has a large database of foods to log. It is a key aspect of using PrescribeWell so you can share your data with your doctor.

In this post, we will give you several tips and tricks that you can use when logging in Nutritionix. Since logging can be a pain, hopefully these tips will save you time and make your weight loss regimen a little easier. Click here to become a Nutritionix expert!

Get moving!

Physical Activity: Lose Weight and Live Better

By: Amanda A. Kostro Miller, RD, LDN

Trying to lose weight? If you’ve asked around about how to lose weight, then you may hear things like “weight loss is all about diet” but in fact, weight loss is “all about” a good balance between diet and getting more active. Physical activity is an essential component for general health and for meeting your weight loss goals.

If you think that working out each week is just way too hard, we’re here to tell you that physical activity can actually make weight loss easier. Keep reading for physical activity recommendations, how they make weight loss easier and some tips on how to burn calories when you’re not at the gym.

Continue reading at –> Physical Activity: Lose Weight and Live Better

Calorie counting

The Essential Guide to Calorie Counting

By: Amanda A. Kostro Miller, RD, LDN

You may have never thought about the calories in food until you wanted to lose weight. Not only is eating less for weight loss hard to do, but calorie counting is tedious, time-consuming and eye-opening (is there really 285 calories in one slice of pizza?!). That’s why we created this essential guide to calorie counting. By using this guide, you can better understand how calories affect your weight loss, how to manipulate them to your advantage and what shortcuts you can take.

Using the NutritionIx app will greatly assist you in this effort!

Read on for the essentials –> The Essential Guide to Calorie Counting

Weight loss

5 Common Weight Loss Mistakes

By: Amanda A. Kostro Miller, RD, LDN

Weight loss can be a challenge for anyone, but sometimes we make things harder than they have to be! If weight loss was easy, everyone would already be at their goal weight. Weight loss is a process to grow and learn from your mistakes.

For those who are just starting their weight loss program, glance over this list of common weight loss mistakes so that you know how to avoid making them. If you are already well underway towards your weight loss goal, then make sure you are not making these mistakes right now. They could be holding you back!

Continue reading to understand common weight loss mistakes and how to fix them –> 5 Common Weight Loss Mistakes

Weight loss

The Benefits of Weight Loss (and Reasons to Continue Losing Weight)

By: Amanda A. Kostro Miller, RD, LDN

We all have our own reasons as to why we want to lose weight. Maybe you want to lose weight to “live longer” or “feel better.” While these are valid motivators for weight loss, they lack specificity, which may make it hard to use them as motivation when you hit a plateau in your weight loss program.

In this article, we will lay out several specific benefits of weight loss that you may not have thought about. As you go through your weight loss program, refer back to this list in order to keep you motivated.

10 Benefits of Weight Loss

Luckily, weight loss can yield benefits that improve your health both inside and out! What’s even better is that losing as little as 5-10% of your current weight can yield benefits. So, whether you are just starting your weight loss journey or you are well into it, some (if not all) of these benefits may be coming your way.

Click here to read about the 10 benefits –> The Benefits of Weight Loss (and Reasons to Continue Losing Weight)

 

Healthy Eating

5 Basic Rules of Healthy Eating: The Dietitian’s Guide

By: Amanda A. Kostro Miller, RD, LDN

When you do a quick Internet search for “healthy eating tips,” you may find millions of hits. Some sources will tell you to do “low carb” or “plant-based,” but is that really the best answer for you? How do you know if the information is accurate, practical and evidence-based? Look no further! In this article, we will lay out the dietitian-approved basic rules of healthy eating.

Use this information as a guide to navigate through your weight loss journey. These recommendations have been tried and true in nutrition practice. What’s even better is that most of these rules can be applied to any diet!

5 Basic Rules 

Small, slow behavior changes are the most sustainable. If you jump into doing all 5 of these tips, then you may feel overwhelmed and give up prematurely. To make these changes last, try to adopt 1-2 of these tips at a time. Choose a few, master them and then move on to your next change. It may take a few weeks (or months) to master each change, so don’t be discouraged!

Click here to read about the 5 basic rule –> 5 Basic Rules of Healthy Eating: The Dietitian’s Guide 

 

Diet or Exercise?

Both are important for your life but which should you focus on for your health goals?

Advice from a RealSimple article says that for different effects on your life, you will want to focus on either diet or exercise.

  • If you want to lose weight, diet is the first thing you should focus on. To lose a pound a week, you need to cut about 500 calories a day. It is easier for most to swap one Starbucks frappacino for a small coffee and eliminate a bowl of ice cream at night, than to spend an hour at the gym. To lose weight, stick with primarily plant based diets and limit processed foods, and consider using an app to track you intake.
  • To have more energy, diet is also key. To avoid blood-sugar spikes, a balanced diet and frequently eating smaller snacks will keep your energy from depleting.
  • For reducing the risk of heart disease, focus on exercise. “Being fit is more important” to heart health than diet, according to professor of medicine Dr. Martha Gulati, M.D.
  • Diet and exercise can also effect libido and mind “sharpness,” but exercise has proven to be more effective for improving these areas of your life.

Read the full article for a more detailed discussion.