Autumn Weight Loss Challenge: Day 1 – Here’s to Fall: How Embracing Change Can Help You Start Your Transformation
Today marks the beginning of the Autumn Weight Loss Challenge! Ideally, it’s good to begin a weight loss process during the Fall season as it is inspiring. The flavors, warmth, and inspiration of the season may actually be what keeps you on track this season. Here’s your day one plan with personalized suggestions, discoveries along the way, and delicious ideas to help you throughout this process.
A Personal Story: Finding Motivation in Fall
This story is about Sarah – She is a 37 years old working mom of two children who has faced the problem of overweight after summer. She shares:
This is how I have always associated autumn with comfort food. But last year it was me who wished to change the trend. My goal was to incorporate the needs for a balanced and lighter diet by using seasonal foods. From day-to-day, I found how to match autumn flavors in the meal but without surrendering to additives with higher calories.
From Sarah’s programme, one can deduce that the strategy to losing weight in the autumn period, therefore having to expand the portions size, is in how creatively seasonal food can be incorporated into a meal plan. Her day 1 was focused on goal activities, such as planning what meals to prepare in advance and taking healthy snacks that do not make her feel hungry.
Day 1 Tips: 10 Tips for Starting Your Fall Routine
It makes a lot of sense to begin well. Here are a few tips to make Day 1 of your challenge a success:
Set a Clear Goal: Consider why you are doing this challenge. It can be for health reasons, for more energy and if possible tell yourself daily why you are trying to eat good food.
Create a Morning Ritual: It is always cool in the morning of autumn. A simple strategy may be to walk for about 15 minutes in the morning while taking in the beauty of the season, or doing some stretching exercises in the morning can help kick start your metabolism.
Meal Prep with Seasonal Foods: Use fall’s natural bounty! It is important to incorporate foods that are rich in many nutrients and such foods include pumpkins, apples, squashed and greens that are green in nature and can be made in low calorie ways. Instead, try baking or serving vegetables in a steam to get them more flavored but healthier.
Mindful Snacking: Opt for snacks the need not be replenished as often, like nuts, plain Greek yogurt sprinkled with cinnamon or a small apple. These help introduce the fall flavors to your diet as well as ensure that hunger is off the table is off the table.
Unique Recipes for Day 1
1. Pumpkin Cinnamon Overnight Oats
A satisfying meal to set you through the morning while carrying fiber and protein for the body.
Ingredients: ½ cup rolled oats, ½ cup almond milk, ¼ cup pumpkin puree, 1 tsp cinnamon, 1 tsp chia seeds and a tablespoon of maple syrup.
Directions: Add all the ingredients into a jar and let them sit in a refrigerator for one night. Ideally, by morning, the oats will have assimilated all the flavours for a great start for the day.
2. Warm Harvest Salad
A lunch that involves preparing vegetables through roasting and then putting a little dressing for them.
Ingredients: Butternut squash: 100g; Brussels sprouts: 75g; apple: 1 small piece, sliced; arugula; and pumpkin seeds 15g.
Directions: Caramelize the squash as well as the Brussel sprouts at 400°F until tender. Place roasted vegetables and apple slices, arugula and pumpkin seeds in a bowl. Best served at the top with a light balsamic dressing.
3. Spiced Apple Cider Smoothie
A healthy, natural tasty fall smoothie minus the added sugar.
Ingredients: Pleasure juice contains 1 small apple, 1/2 cup unsweetened apple cider ½ banana, ½ handful of spinach, 1/2 teaspoon of cinnamon, and ice.
Directions: Put all ingredients through a blender or food processor. This smoothie is relaxing to have as a snack, it has no many calories, it contains vitamins and has fiber in it.
Reflection & Accountability
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