Wilcox Wellness & Fitness
  • HOME
  • Get Started
  • Personal Training Programs
    • Private Personal Training
    • Group Personal Training
  • Programs
    • KickStart
    • TRIAL Program
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Meal Plans
    • MEAL PLANS
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Career
  • QuickStart
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You
  • Release Tight Hips Now
  • Website Terms & Conditions

Five Tips to Make Weight Loss Easier

9/26/2021

0 Comments

 
Sometimes it may feel like we need to take extreme measures to reach our weight loss goals, and this can lead to finding ourselves falling into an all or nothing mindset. The reality is that CONSISTENTLY applying a few simple tips can truly set you up for success as far as reaching your fitness goals. In this blog I outline 5 simple tips that you can work on implementing to help you in your weight loss journey. ​
Picture
When I talk with people about reaching their goals, I find it is common for people to try to implement new habits overnight.  At Wilcox Wellness & Fitness we help our clients implement healthy habits that they can sustain for a lifetime, and the key to sustainability is implementing new ways of approaching nutrition over a span of time. It’s not necessary to make big changes overnight, and frankly doing so will likely result in a short lived effort. Rather, working on making a 1% improvement each day will help you get to where you want to go in a more attainable way, and in a way that you can imagine sustaining for the rest of your life. 
1. Up your protein intake.
Protein is the most filling for the amount of calories you are consuming. With 4 calories per gram protein creates fullness for long periods of time and helps our body function and build muscle properly. Protein is super important when it comes to recovering from your training sessions to ensure those muscles are getting the proper nutrients they need to rebuild and repair.
Picture
Protein also has the highest thermic effect which means you burn more calories digesting protein than any other food source. ​
Picture
2. Consistently eating healthy fats. 
With healthy fats being the most calorie dense at 9 calories per gram, fats can make you feel full and satiated for long periods of time. This satiation can in turn help regulate your blood sugar levels and keep cravings at bay. Biggest thing to remember is to not overeat these types of foods as we only need small amounts with each meal. Examples of healthy fats could be nuts, avocado, salmon, eggs etc...
3. Increase your intake of fiber. 
Fiber is so important to the digestive system and helps promote a healthy metabolism along with making you feel full. We find fiber in our whole grains such as oats, quinoa, brown rice, whole grain bread, and more. Fibers, along with fruits and vegetables, help us retain water and stay hydrated. The big thing to remember here is that women only need about 25g/day and men about 35g/day. Too much fiber can cause digestive upset. ​
Picture
4. Eat a high abundance foods that are low in calories. 
This will mostly consist of your fruits and vegetables. Check out my blog: 

www.wilcoxwellnessfitness.com/brunswickblog/snacking-wisely

Eating a variety of foods will help you feel satisfied and curb cravings. You can eat high volumes of low calorie foods that make you feel full. This way, you won't break your calorie bank and you'll be closer to achieving that calorie deficit.
Picture
5. Embrace a little bit of hunger. 
When taking on a caloric deficit, you are going to be hungry. There is no other way to get around it. What we want to avoid is feeling like we are starving and the tips above can help curb those hunger feelings. When we begin a caloric deficit, our body doesn’t like it because it wants to meet its everyday expenditure. You have to get comfortable with the uncomfortable when it comes to weight loss.  ​
Your body will eventually catch up and it will be much easier to stick to the diet, but until you get there hunger will be a part of your life. Again, this should not be a feeling of craving, extreme hunger or starving, or any physical symptoms of lightheadedness, dizziness, fatigue, or loss of motivation and/or energy. If you are experiencing any of those symptoms your deficit is too great and is more harmful than beneficial. This should be a slow process of decreasing those calories over time at a healthy sustainable pace.
 I hope you find these tips useful! If you’re looking for even more support we are here to help!

To learn more about our programs and to answer all of your questions about what it looks like to train with us, schedule a quick, no obligation phone call at: 
www.wilcoxwellnessfitness.com/getstartedbrunswick.


​We would LOVE to support you in your health & fitness journey and assist you in reaching all of your goals.

0 Comments



Leave a Reply.

    Author

    Hi!  My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME.  I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.

    Archives

    April 2025
    March 2025
    February 2025
    December 2024
    November 2024
    October 2024
    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    July 2019
    June 2019
    May 2019
    April 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018

    Categories

    All
    Celebrating Our Clients
    Community Events
    #countdowntolaunch
    COVID-19
    Healthy For The Holidays
    Healthy Living
    KickStart
    Move Of The Week
    Nutrition
    Pre Warm Up
    Surviving COVID 19
    Surviving COVID-19
    Why I Train

    RSS Feed

Our Services

Private Personal Training
Group Personal Training
KickStart Program
Meal Plans

COmpany

Our Bangor, Maine Location
​Our Brunswick, Maine Location
Newsletter/Blog
Apply

More

What Your WILCOX Trainer Wants You To Know
Success Stories
Photo/Video Vault
How to Find The Best Personal Trainer for You
Wilcox Wellness & Fitness Copyright © 2016
Terms & Conditions
Website Disclaimer
Privacy Policy
  • HOME
  • Get Started
  • Personal Training Programs
    • Private Personal Training
    • Group Personal Training
  • Programs
    • KickStart
    • TRIAL Program
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Meal Plans
    • MEAL PLANS
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Career
  • QuickStart
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You
  • Release Tight Hips Now
  • Website Terms & Conditions