Like many others, you are probably looking for some realistic ways that you can shed some of these unwanted extra pounds that you have “gathered” over the years.
You landed yourself in the right place, because I just hate seeing people misinformed with all of these crazy and unrealistic weight loss products, diets, plans, that are out there… Bottom line, nobody wants to waste their time on stuff that IS NOT GOING TO ACTUALLY HELP YOU LOSE WEIGHT.
As a Registered Dietitian Nutritionist I would like to give you a friendly reminder that the majority of the weight loss products, diets, magic pills, etc are not proven scientifically and more than likely are just going to leave you even more frustrated and discouraged than ever. Chances are if it sounds too good to be true, most likely it is.
I hate to be the one to say it, but that ONE magic weight loss product or meal plan etc that everybody is looking for just doesn’t exist! If it were that easy – we wouldn’t all be in this same revolving door weight loss New Year’s resolution dilemma…
Now, I’m sure you could lose weight on fad diets or with random diet pills etc, but this is NOT A LONG TERM SOLUTION. And not to mention, most of these weight loss products aren’t even healthy! What is the point of losing weight if you’re not going to be healthier?!
THE TRUTH IS WEIGHT LOSS INVOLVES A LIFESTYLE CHANGE. Following the Keto diet for 2 weeks or eating gluten free foods for no good reason is not going to do you and especially your body any good.
Wouldn’t this be amazing if this could be the last year you have weight loss as one of your New Years resolutions?! Isn’t it kind of insane that year after year after year you’re just going to yo-yo diet and gain and lose weight on repeat?
I put together a list of some simple and REALISTIC products that are actually beneficial when it comes to losing weight. These products and gadgets are all items that will actually help you lose weight in a realistic and healthy way. I agree that sometimes purchasing something new and exciting is just the motivation you need to jump start that weight loss…
Now, although some of these items are affiliate links these are all items that I personally use and recommend. I wouldn’t be able to sleep at night if I was steering you in the wrong direction. Some of these you might even have on hand already and in that case this is just a little reminder to dust those items off and get back on track…
1. Kitchen Scale
Counting calories is the most fool proof way to lose weight. This is the number one thing I recommend to my patients when it comes to weight loss. If you really keep track of everything you eat and stay within your calorie budget you will lose weight.
That being said, we need to be able to count calories correctly in order for this to work. This simple kitchen scale will make this task a lot easier for you. I don’t know many people who know what 100 g of cheese looks like or 4 ounces of chicken. If you’re simply preparing a chicken breast bought from the store and putting it in a calorie counter as “chicken breast”, chances are good that you are underestimating those calories by about half.
Why go through all of that hard work of counting calories if you’re not even doing it correctly!!
Take the guessing game out of those foods that don’t come with black and white nutrition facts labels such as meats, cheeses, and nuts. Kitchen scales are cheap (~$15 for a decent one on Amazon) and small (convenient for storing), we should all have one in our kitchen. This one particularly you can easily chose between different measurements; lbs, ounces, grams, fluid ounces, and ml.
2. Menu Board
Not only are menu boards helpful in planning healthy meals, they are also super fun!! You don’t have to have complicated gourmet meals planned out every night in order to be healthy, but to avoid stopping at fast food on your way home or ordering take out I highly suggest jotting down some quick and healthy ideas for the week ahead of time.
By preparing in advance for the week this will ensure that you have items on hand for the week so that your busy schedule doesn’t keep you from your weight loss goals. This will only take maybe 10 minutes of your time and helps make grocery shopping way more simple and organized too.
There are so many aspects of our life that we “plan”. From the clothes we’re going to wear to our retirement, none of which will matter without our health. Stop looking for someone else to give you a “meal plan” … when it can easily be done yourself! Or better yet – do it together as a family and have the kids help too.
Honestly, when I don’t have my meals planned out we end up eating probably twice as many calories and half the nutrients as those nights when I have my sh*t together ;).
Side note – if you haven’t tried chalk markers before… boy are you in for a treat. (I’m so easily entertained it’s slightly sad haha).
3. The Appropriate Size Plate(Set of 6) Microwave Food Storage Tray Containers – 3 Section / Compartment Divided Plates w/ Vented Lid
These divided and vented lid plate sets are awesome. I accidentally bought them (to be honest) thinking they would be a good size for toddlers, but they are more sized for adults. However, they are perfect for packing lunches or prepping dinners ahead of time. These compartments serve as a nice reminder that 1/2 of your plate should be fruits and veggies, 1/4 starch, and 1/4 protein.
These divided plates help me to pack more well balanced and satisfying meals. Sometimes it is even MORE food that I would usually pack, but this helps me to fill up on the right foods vs binging on junky snacks at the office.
This is a great overall diet tip – Don’t eat less just eat more of the right foods. Fruits and vegetables are generally lower in calories than the starches and proteins in your diet, so by eating more of those foods this weight is for sure to just start falling off of you in no time!
These plates specifically seem to be the best deal out there that I can find… 6 pack with lids included for $14.99 on Amazon.
4. Soda Streamer
When trying to lose weight it is crucial that you DO NOT DRINK YOUR CALORIES!! Why would you want to waste precious hard earned calories on sugary beverages (except the occasional glass of wine of course). When you only have maybe 1400 calories to eat for the day do you really want to waste any of those on beverages?
Water does get boring after awhile though I must admit. Sometimes you just need a little fizz or something different. This Soda Streamer is perfect just for that. It creates CALORIE FREE fun little drinks that will not blow your diet.
This bundle seems to be a great deal out there currently – the mango flavor has been my favorite. Although some might think this is a bit pricy, it does pay for itself in a few months, because those store bought soda waters aren’t cheap! I can easily spend $4-5 for a 9-12 pack of LaCroix or Dasani Sparkling Waters.
Plain soda water with a squeeze of fresh lemon or lime is sometimes just enough to take that afternoon sweet tooth away and almost feels like you are indulging.
5. Lose It App
I have been personally using this FREE APP for probably 6 years now. I just love how simple it is to use. You input your age, height, weight, etc tell the app how much weight you want to lose and in what time frame and it will calculate for you your allotted daily calories.
Simply input calories by either searching for foods or scanning barcodes on the labels. Exercise = negative calories so it really motivates you to get moving! The more you exercise the more calories you can eat.
Even after you achieve your weight loss goals (because I know you will), this app is still fun to use to just keep you on track every once and awhile if you notice those pounds starting to creep back on.
Yes there are upgraded versions that you can download if you want to track more specifically certain things. But, the free version has worked just fine for me! Another awesome feature is that you can input items into a “recipe” and then share them with friends or family. This makes it very simple to count calories correctly so that all of your hard work and effort pay off!
You can enter challenges with your friends on this app or just simply use it all by yourself whatever works best for you. I have experimented with a lot of different nutrition type apps out there and this one seems to be the most user friendly free app that I’ve come across. You can also pair it with your fitbit and all of that good stuff too.
Very well developed app for sure that they are constantly updating. Very rarely is there a food that I cannot find in there. They even have restaurants and fast food options too!
Good luck to you and your weight loss journey. If you have any specific questions you can always comment or contact me via my site :).