JandJ Sustainable Weight Loss

JandJ Sustainable Weight Loss Sustainable weight loss thru realistic habit change. Lead by a Registered Dietitian & Executive Chef

07/02/2024

Supplements should be used to supplement the diet, they are not a substitute for the diet 🛑.

There's nothing "wrong" with including things like protein or fiber supplements in your diet or if there are deficiencies intaking Vit D or Calcium to reach daily recommended intakes.

In fact many people need to supplement the diet and that's absolutely fine and convenient 🙌

Just keep in mind taking supplements doesnt mean we can then reduce intake of whole nutritious foods because"we're covered".😬

Food first🙂

07/01/2024

It's easy to get caught up in the end goal when trying to lose weight, but it's important to remember to celebrate the small victories along the way💯

Whether it's fitting into "those jeans, passing on dessert when you're already satisfied, or simply feeling more energized, every step forward counts!

🥳Why celebrate? Because every success is a direct result of all your hard work and dedication. It's a reminder that you're making positive changes no matter how gradual they might seem. 🙂

🎉How do you celebrate? Treat yourself! Not with food, but with something that nourishes your spirit. A relaxing bath, a new book, a fun class. Celebrate in a way that reinforces your commitment to health and happiness.

🤔Remember: Progess isn't just about the 🤬 number on the scale. It's about how you feel, the habits you're building and ultimately the changes you're making.

🙌Every milestone is worth acknowledging and celebrating!

How do you celebrate your none scale victories?

06/25/2024

Remember consistency not perfection.

Can't get to the gym do a quick 10 minute full-body workout after dinner. Don't have time to go for a 30 minute run, take a 15 minute walk over lunch.

Something is always better than nothing.💯 Especially when working on establishing habits.

06/24/2024

Weight loss is hard as it is, though if we never establish routines it can seem like it will never happen😵‍💫

One of the biggest factors for successful weight loss is consistency, really consistently being in a calorie deficit. Having a routine can help establish consistent habits to help facilitate a deficit a deficit, things like sleep, exercise, stress management and eating.

Heres a step-by-step guide to establish effective routines:

1. Set Clear Goals: is it exercising more, eating better, sleeping longer? Clarity around goals will help to guide your routine

2. Start Small: a small goal easily done is better than a large goal never done!

3. Create a Schedule: plan out your day or week. Allocate specific times for activities like activity, sleep, meals etc. Consistency in timing helps reinforce routines.

4. Prioritize Consistency: Try your best to stick to your schedule. If it's not working change it!

5. Prepare Ahead of Time: preparation reduces decision making and excuses. Think having healthy snacks readily available or packing exercise clothes the night before

6. Track Progress: track using an app or notebook to show adherence and progress

7. Adjust as Needed: flexibility is key as I finding what works best for you.

8. Seek Support: share your goals and routines with friends and/or family. Accountability and encouragement can make sticking to a routine easier

9. Celebrate Success: recognize and celebrate your achievements! Reached a weight milestone, finished a 5k, or simply have stayed consistent? Give yourself props! 🙂

10. Practice Patience: it takes time and effort to build new habits and establish routines. Things don't change overnight but small changes overtime add up!

Establishing healthy routines can go a long way when it comes to weight loss and remember to always give yourself grace🙂 we're not trying to be perfect.

06/22/2024

Tracking calories when working out and adding them back to your day? Stop!

Here's why:

1. Calories are all estimated and the actual expenditure is most likely lower than what the treadmill or our watch says

2. More activity means more hunger. A more successful approach is to be mindful of our appetite choosing mostly whole foods to help fuel our bodies and manage appetite.

AND

3. The biggest reason.
Activity should be done because we enjoy it and it's part of our lifestyle! It should not be done as a way to simply burn calories to then be able to eat more or as a "punishment" from/to over indulging.

To be successful with weightloss long-term we need to focus on sustainable habits long-term and moving our body doing things we enjoy is part of the equation🙂

Remember to stay the course when it comes to weight loss.🙂Rapid weight loss generally means rapid weight regain. Losing ...
06/20/2024

Remember to stay the course when it comes to weight loss.🙂

Rapid weight loss generally means rapid weight regain. Losing half a pound to 1 pound a week is phenomenal!

Keeping in mind some weeks' weight loss might not be the goal, times like vacations or during stressful times.

We all eat for reasons other than hunger🙃. Though, understanding our thoughts, actions, and emotions can help us identif...
05/24/2024

We all eat for reasons other than hunger🙃. Though, understanding our thoughts, actions, and emotions can help us identify triggers that cause us to eat when we're not hungry.

Acknowledging our triggers can help us "connect dots" as to why we're eating and, as a result, lead us to realistic changes. Having this awareness is the first step to making sustainable changes🙂

Are 🥔 just misunderstood? 🫠When looking at spuds objectively, it seems maybe a lot of people's criticism is misplaced. P...
05/21/2024

Are 🥔 just misunderstood? 🫠

When looking at spuds objectively, it seems maybe a lot of people's criticism is misplaced. Potatoes are starchy, yes, but when taking that into account, they also are a good source of vitamins, minerals, and antioxidants. Research also shows potatoes tend to be more filling than other similar carbohydrates 💯

It would seem the biggest factor for potatoes and all the negativity is not from the potato itself but how we eat them, aka chips, French fries, and covered in butter and cheese🙃


Tracking isn't necessarily an absolute "have to do" for weight loss, but research shows those who track get the best res...
05/15/2024

Tracking isn't necessarily an absolute "have to do" for weight loss, but research shows those who track get the best results🤓.

If you are considering tracking these are the top 4 things, we encourage you to consider tracking:

Calories✔️
Protein✔️
Fiber✔️
Steps✔️

The biggest benefit of tracking tends to be the increase in awareness it can bring, though it's still up to us to make actual habit changes✔️



Managing stress can be the difference maker for many of us when it comes to weight loss🛑, with one of the biggest stress...
05/09/2024

Managing stress can be the difference maker for many of us when it comes to weight loss🛑, with one of the biggest stressors being TIME or the lack thereof.

Here's 5 proven strategies to best use the time we have and, as a result, reduce some of the stress around ⏳️:

✔️Prioritze Tasks: Make a list and categorize them based on urgency and importance. Tackle high-priority tasks 1st.

✔️Set Clear Goals: Define clear and achievable goals and break them down into smaller, manageable tasks.

✔️Create a Schedule: Allocate specific times during the day for different activities. Use tools like calendars, planners, or apps to help organize.

✔️Limit Multitasking: Multitasking can actually decrease efficiency and increase stress. Focus on one task at a time.

✔️Avoid Procrastination: Break the habit of avoiding tasks by using strategies like the "Two-Minute Rule" - if a task takes less than two minutes, do it immediately.

Other quick, higher protein low calorie ideas for breakfast:▪️1 cup of low-fat cottage cheese with fruit▪️2 egg w/2 egg ...
05/07/2024

Other quick, higher protein low calorie ideas for breakfast:

▪️1 cup of low-fat cottage cheese with fruit
▪️2 egg w/2 egg whites spinach and feta omelet
▪️2 egg w/ Turkey bacon and vegetable scramble

What are your go-to's when it comes to breakfast and getting adequate protein?


Generally speaking, when it comes to wellness and weight goals, exercise is part of the equation. Want to feel better? E...
05/03/2024

Generally speaking, when it comes to wellness and weight goals, exercise is part of the equation.

Want to feel better? Exercise 🙂
Want to increase energy? Exercise 🙂
Want to live longer? Exercise 🙂

Remember, exercise comes in all forms, and the key to consistency is finding activities you enjoy that you are able to fit into your day. 💯

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