YoloHealth

🥗 Looking to add some more greenery to your diet? Try these 5 salad ideas for weight loss this week!

A Kale and Quinoa Salad with Lemon Tahini Dressing offers a nutrient-packed punch, while the Greek Chicken Salad with Feta and Olives provides a satisfying blend of lean protein and Mediterranean flavors. If your a fan of Asian flavours, an Asian Chicken Salad with Peanut Dressing with its crunchy veggies and tangy dressing is a great choice.

Craving something sweet? then the Spinach and Strawberry Salad with Poppy Seed Dressing is a low-calorie, but high-nutrient option. Finally, the classic Cobb Salad with Avocado Ranch Dressing is a creamy and indulgent choice, but packed with with protein and healthy fats.

If you need inspiration , then give these salads a try this week and let us know which you would make in the comments!

When I realize I’ve been doing everything right for my weight loss journey except get enough sleep 😴

Can you relate?

“I feel so exhausted or depressed” or “I am always anxious”. Sadly, these are just some of the words we hear from people who are trying to lose weight.

If you’ve ever felt this way, it is because you’ve internalized common misconceptions about weight loss, and forget to treat yourself with self-compassion. This is your reminder to be kind to yourself. To celebrate your progress. To focus on overall health and well-being, not just the number on the scale 💚

What are your recent successes? Lets share the love in the comments.

Myth: If you want to lose weight, just exercise and monitor what you eat!

Fact: While a healthy lifestyle is crucial, claiming that exercise and diet alone universally address obesity oversimplifies the issue. Genetic, hormonal, and socioeconomic factors contribute to obesity. GLP-1 medicines, when used with lifestyle changes and doctor's guidance, can be a valuable tool in the treatment of obesity.

What do you think? Do you agree?

5 Delicious Chicken Recipes to Try Out This Week:
- One-Pan Lemon Mustard Chicken with Veggies
- Slow Cooker Moroccan Chicken Tacos
- Greek Chicken Salad
- Spicy Buffalo Chicken Salad Lettuce Wraps
- Grilled Lemon Herb Chicken Salad

Click the link in our bio to learn why we recommend these recipes for your weight loss journey, and to get links to the recipes themselves!

What's your go to chicken dish? 🍗

💚 Love is in the air today. Don't forget to celebrate the most important love of all: self-love.

Whether you're at the beginning, middle, or end of your weight loss journey, remember to cherish and appreciate yourself every step of the way. This Valentine's Day, give yourself gratitude and thanks for the commitment, the resilience, and the courage to prioritize your health and well-being.

Here's to loving ourselves fiercely. 💪🏼

😴 Sleep is often overlooked as a factor in weight loss, but it is crucial for successful weight management. When you sleep, your body regulates your appetite hormones, repairs your muscles, and boosts your metabolism.

The bottom line is, if you don't get enough sleep, you may feel hungrier and crave unhealthy foods, while burning fewer calories!

How is your sleep routine? Could it be better?

Getting 7 hrs + of sleep every night can help you lose weight. When you're sleep-deprived, one of the negative side effects is that your body craves unhealthy comfort foods and struggles to burn fat.

This is part of our series: Lies and myths about obesity & GLP-1 weight loss medications debunked!

We hear people say, “If you want to lose weight, just exercise and monitor what you eat!”

Our response to this is 👉🏽 While a healthy lifestyle is crucial, claiming that exercise and diet alone universally address obesity oversimplifies the issue. Genetic, hormonal, and socioeconomic factors contribute to obesity.

GLP-1 meds, when used in conjunction with changes and under a healthcare practitioners guidance can be a valuable tool in the treatment of obesity.

What do you think? What myths or questions have you heard about taking GLP-1 meds?

How do I manage negative comments about my decision to take GLP-1 weight-loss medications?
Swipe 👉🏽 to see our tips.

How else do you deal with negative comments about GLP-1 weight loss meds? Tell us in the comments.

When you realize GLP-1 is more effective than other weight loss methods you’ve tried 🎳

Everyone's journey is different, but when you've had success on GLP-1, it can be like a life-changing moment when nothing else has worked.

How to Add Variety to Your Batch-Cooked Meals 💚

Try Batch cooking. Instead of full meals, prep staple ingredients in batches - Grains, proteins, veggies - cook them in bulk and mix & match for quick & healthy meals all week

Spice up your meals with Theme Nights. Designate specific nights for different types of cuisine. For example, you could have a Mexican night, Italian night, or Asian night. This keeps things interesting and adds variety to your weekly meals.

Explore New Recipes. Look for inspiration in cookbooks, online recipe websites, or cooking apps that support healthy eating for weight loss.

Prep Different Sauces and Dressings. Make a variety of sauces, dressings, or marinades to add flavor to your meals. This way, you can switch up the taste without changing the entire dish.

What other method do you use to add variety to your batch-cooked meals? Let us know in the comments.

When you realize GLP-1 is more effective than other weight loss methods you’ve tried 🎳

Everyone's journey is different, but if you have had success on GLP-1, it can be like a life-changing moment when nothing else has worked. Do you agree?

What Happens When You Reach Your Goal Weight?

Congratulations on reaching your goal weight! 🎉 Now, what next?

- Speak with your healthcare practitioner. They will need to review your progress, evaluate your weight management plan, and determine the best course of action for maintaining your goals. Here’s what they’re most likely to recommend:
- A gradual dose reduction while monitoring your weight and appetite. This minimizes the risk of weight regain while allowing your body to adjust to a lower medication level.
- An ongoing, continued healthy lifestyle. Maintaining healthy dietary habits and regular physical activity is vital for long-term weight management.

Do you struggle to make a quick and easy go-to breakfast? Here are some ideas that are filling, and healthy:
- Greek yogurt, fruit, protein granola
- Avocado toast, sliced hard-boiled egg, and balsamic glaze drizzle
- Overnight oats with a scoop of protein powder.
- Dave's killer bread toasted, peanut butter, chia seeds, banana, and cinnamon
- Egg bites and high-protein waffles. You can freeze overnight and reheat in the morning.
- Scrambled eggs or omelet with your favourite filling, such as Mushrooms or Peppers.

What would you choose?

Every day, we read so many misconceptions about obesity, but we never expected media houses to propagate it. (Well, not entirely. We are surprised but not surprised).

When you say obesity is a fact of life, what do you mean? Do you mean that it is caused by (add the medical causes of obesity) or do you mean that people who struggle with their weight should accept it, do nothing about it - even though they desperately want to, and move on with their lives?

Finally, when people decide to lose weight, they do it for themselves, which is laudable. People should not feel they have to remain overweight, just to promote the inclusivity movement in fashion - which of course is laudable.

P.S. We support and encourage brands to make clothing for every size. What we do not support is subtly blaming people who decide to use GLP-1 meds to lose weight for setting the fashion inclusivity movement backwards. Inclusivity in fashion and weight loss are not mutually exclusive and should not be presented as such.

This is the second part of our series: Lies and myths about obesity & GLP-1 weight loss medications debunked!

We hear people say, “Most people who try Ozempic or Wegovy gain the weight back within 2 years”

Our response to this is 👉🏽 GLP-1s manage obesity like diabetes meds manage blood sugar. Stopping them can lead to weight regain, just like stopping insulin spikes sugar. The focus should be on long-term health and weight management.

What do you think? What myths or questions have you heard about taking GLP-1 meds?

Eating fewer calories without counting calories is possible, and it doesn't have to be complicated. By making simple changes to your diet and lifestyle, you can naturally reduce your calorie intake and improve your overall health and well-being.

Here are eight tips to help you get started:

1. Focus on whole, unprocessed foods: One of the most effective ways to naturally reduce calorie intake is by prioritizing whole, unprocessed foods.

2. Use smaller plates and bowls: Optical illusions can play a significant role in controlling your portion sizes. Using smaller plates and bowls can make your portions appear larger, leading your brain to perceive that you're consuming a satisfying meal, even with fewer calories.

3. Emphasize Protein and Fiber: Protein and fiber are essential components of a filling and satisfying meal. Incorporating more protein-rich foods like lean meats, legumes, and nuts, along with fiber-packed vegetables and whole grains, can help you stay full for longer periods.

4. Slow Down and Practice Mindful Eating: Eating mindfully can significantly impact your calorie intake. By slowing down and paying attention to your meal, you become more aware of your body's hunger and satiety signals.

5. Limit Liquid Calories: Beverages often contain hidden calories that can contribute significantly to your daily intake. Sugary sodas, sweetened coffee drinks, and alcoholic beverages can all add up quickly. Opt for water, unsweetened tea, or black coffee instead.

6. Fill Up on Low-Calorie, High-Volume Foods: Certain foods, such as leafy greens, cucumbers, and other non-starchy vegetables, are low in calories but high in volume. Incorporating these foods into your meals allows you to eat larger portions without consuming excess calories.

7. Be Mindful of Added Condiments and Dressings: While salads and other healthy meals may seem like low-calorie options, the extra calories from dressings, sauces, and condiments can add up quickly.

8. Plan Meals and Snacks in Advance: Planning your meals and snacks can help you make healthier choices and avoid impulsive, high-calorie indulgences. Having a well-thought-out meal plan ensures that you have nutritious options readily available, reducing the likelihood of reaching for calorie-dense convenience foods.

✨ Cultivate a serene and successful week with these 7 mindfulness techniques:

- Positive affirmations: Boost your mindset with empowering statements that set the tone for positivity and success. Say these affirmations to yourself to each morning.

- Mini-breaks: Take short, rejuvenating breaks throughout your day to refresh your mind and maintain productivity.

- Gratitude journaling: Reflect on the positive aspects of your life by writing down moments of gratitude, fostering a sense of appreciation for successes.

- Digital detox: Unplug and unwind by taking a break from screens, allowing yourself to reconnect with the present moment and reduce stress.

- Deep breathing: Incorporate moments of mindful breathing to center yourself, alleviate stress, and promote a sense of calm.

- Mindful eating: Savor each bite, paying attention to the flavors and textures, promoting healthier eating habits and a mindful relationship with food.

- Envision your goals: Take a moment to visualize your aspirations, reinforcing your commitment and motivation towards achieving success.

We would love to know your favorite techniques for mindfulness and gratitude, let us know in the comments.

We're starting the week with positive affirmations. ✨

My progress is worthy of celebration.
I listen to my body, honoring both my strengths and vulnerabilities.
Every day is a fresh start, an opportunity to move closer to my well-being goals.

Repeat these affirmations throughout the week during your meditation or quiet moments. Focus on the feelings they evoke, and allow them to inspire your actions and choices. Remember, this is a journey, and every step, even the small ones, matters. Be kind to yourself, celebrate your successes, and trust that you are capable of reaching your goals.

👉🏼 Do you have a favorite affirmation? Share yours in the comments below.

If you have no idea what breakfast to eat in the coming week. Here are some quick and easy go-to breakfast ideas:
- Greek yogurt, fruit, protein granola
- Avocado toast, sliced hard-boiled egg, and balsamic glaze drizzle
- Overnight oats with a scoop of protein powder.
- Seeded, whole grain bread - such as Dave’s killer bread toasted, peanut butter, chia seeds, banana, and cinnamon
- Egg bites and high-protein waffles. To prep in advance, freeze overnight and reheat in the morning.
- Scrambled eggs or omelet
- Whole-grain seeded bread with a smear of avocado, topped with sprouts or an egg

What is your go-to healthy breakfast? 🥑 🍳

This is part 1 of our series: Lies and myths about obesity & GLP-1 weight loss medications debunked!

We hear “ It’s too new and experimental” in the context of GLP-1 and weight loss medications.

Our response to this is 👉🏽 GLP-1 meds are not new; they replicate a naturally occurring hormone in our body. This hormone, GLP-1, regulates appetite and insulin secretion.

They were also first approved in 2005 for diabetes, and subsequent ones have undergone extensive studies, proving their effectiveness and safety in numerous clinical trials.

What do you think? What myths or questions have you heard about taking GLP-1 meds?

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In one of our recent blogs, we discussed the challenges of a healthy diet, if you find it hard eating new foods.

Whether you're using GLP-1 medications or not, finding an eating plan that caters to your preferences and nutritional needs is important. Being restricted and limiting yourself to a narrow range of dishes is particularly challenging.

Some tips that could help you are:

1- Start small and gradually introduce new foods
2- Focus on nutrient-rich foods with a good range of protein
3 - Plan your meals and snacks ahead of time
4 - Get creative with recipes, have fun and try new ways of making them healthy
5 - Involve a registered dietitian or nutritionist

👉🏽 To read the article in full, click the link in our bio

What happens to your body when you take GLP-1 Weight Loss Meds?

- You feel less hungry. This is because the drug mimics a hormone -GLP-1 - that tells your brain that you're full. This means that finally, you'd be free from constant cravings.

- Reduces your desire for alcohol. GLP-1 meds affect reward pathways and brain regions involved in addiction. This reduces your desire to drink.

- Regulates blood sugar. They promote the release of insulin which reduces blood sugar. This reduces cravings and impulsive snacking that cause weight gain.

It's easy to get caught up in numbers on the scale or the latest diet trend, but remember, your worth isn't tied to body size. Your weight loss journey is about more than the pounds you lose. It's about building a healthy relationship with yourself and your body 💚

Weekend meal ideas and inspiration: Grilled chicken breast with roasted vegetables. 🍗🫑

Why this meal? It is a low-fat meal that is high in protein, making it ideal for weight loss.
There are two ways to prepare this meal - as a simple olive oil & herbs dish, or a flavorful yogurt & spice marinade.

Which would you choose?

Share your favourite go-to healthy dishes in the comments!

Saying taking GLP-1 meds for weight loss is 'cheating' is just like saying brushing your teeth is a shortcut for good oral hygiene 🤷 Everyone deserves all the help they can get to lose weight, improve their health, and feel their best.

What do you think? Do you agree?

How to Stop Your Emotions from Derailing Your Weight Loss Goals.

We’ve all had moments when the desire to eat an unhealthy treat is stronger than our aspiration to achieve our weight loss goals.

But guess what? It's often how we feel, not just what we're feeling, that fuels those cravings and sabotages our goals. Here’s how to identify some of these emotional triggers..

- Identify your stressors. What situations, people, or events make you reach for comfort food or skip the gym? Is it work deadlines, family issues, or social media overload?

- Be attuned to your body's subtle cues. Does your jaw clench? Do you find yourself fidgeting? These physical manifestations can be early warning signs of an emotional trigger.

- Observe your thoughts and feelings without judgment. Are you anxious, frustrated, or lonely? It’s important to understand your emotions.

- Choose your coping mechanisms! Breathe it out, move your body, and practice some self-care.These healthy habits are your emotional anchors.

- Progress, not perfection! You'll have setbacks, but with trigger awareness and these healthy coping tips, you'll get through these tricky moments and crush your weight loss goals!

Is this something you feel sets you back? What are your coping mechanisms?