Weight Loss Coach Reveals 5 Sacrifices To Lose 160 Pounds

These five helped him thrive.

Wisconsin weight loss coach Amber Clemens is revealing the five “realistic sacrifices” she made to drop 160 pounds from 2018 to 2020 — and keep it off.

In a TikTok this week, Clemens credited her success to preparing meals at home, switching to zero-sugar drinks, relying on prepackaged meals, counting sweets in her daily calorie allotment and setting a realistic step goal — and endurance to it.

Prepare meals at home

Clemens said she limits herself to two meals, apparently per week, that she doesn’t prepare at home.

Restaurant food has more fat, sodium and calories and less fiber and nutrients than home-cooked meals.

One study found that 92% of entrees from large chain restaurants and local restaurants exceed typical calorie recommendations, with one researcher explaining that “the portion size is embarrassing.”

Time is often a barrier to cooking more at home. But one journalist who ate only home-cooked meals for 31 days reported feeling healthier, wealthier and more confident in the kitchen, even as she struggled with food fatigue and the temptation to join friends. her in restaurants.

Switch to zero sugar drinks

Clemens said she swapped full-sugar drinks for zero-sugar alternatives.

Health experts agree that soda is bad for you because of its calorie content and added sugar — but diet sodas may not be much better. They have little or no calories, but also little or no nutritional value.

“Diet sodas are not healthy foods. They shouldn’t be treated any differently than regular full-sugar soda,” Toronto-based registered dietitian Abbey Sharp said in April. “They don’t add anything to the diet except maybe a treat and a little energy. Diet, zero, e regular, whatever, if you’re going to drink soda, choose the one you like best and enjoy it in moderation.”

Better alternatives include water, unsweetened iced tea, kombucha, coconut water, low-sodium vegetable juice, and plain milk.

Take temporary food

Eating out of a bag is a recipe for overeating, Clemens said. You may also want to skip the dip.

A recent study found that consuming chips with a dip results in a 77% higher calorie consumption and a faster eating rate than enjoying the chips alone.

Count sweets in your daily calorie allotment

A calorie deficit, consuming fewer calories than your body expends, is a key factor in weight loss.

Clemens said she included sweets in her calorie count every day to stop herself from consuming sweets.

A Nebraska-based dietitian recommends desserts that contain calcium-rich fruits and foods and little or no added sugars.

Set a realistic step goal

Walking is an easy, low-impact way to shed pounds. Although 10,000 steps has long been considered the gold standard daily goal, experts say you can reap health benefits by walking far fewer steps.

Here are some ways to level up your running routine.