Amber Clemens, a weight loss coach from Wisconsin, has shared on social media the changes she made in her diet and routine to drop 160 pounds from 2018 to 2020, and how she managed to keep the weight off. Her tips don’t involve impossible diets and exhausting exercises. Here are the 5 simple and sustainable lifestyle changes she made that anyone can incorporate.
1. Cook your meals at home
Clemens discovered that preparing meals at home was a game changer. Eating out regularly means consuming meals packed with hidden fats, excess sodium, and extra calories. To keep things under control, Clemens limited herself to just two meals a week that she didn’t prepare herself.
By cooking at home, she could keep her meals nutrient-dense and portion-controlled. Although it might seem like a time-consuming task, the health benefits are worth the effort. There’s even research that shows that people who eat home-cooked meals tend to be healthier and have better control over their calorie intake.
2. Leave sugary drinks out
One major switch Clemens made was cutting out full-sugar beverages, as these are loaded with empty calories and added sugars. Instead, she opted for zero-sugar versions -which aren’t necessarily healthy, but they can help-, water, unsweetened iced tea, or low-calorie options like kombucha. The goal is to reduce your calorie intake from liquids, making space for more nutritious foods.
3. Opt for preportioned snacks
When eating from a large bag of chips, it’s easy to overeat. That’s why Clemens started using preportioned snacks, which helped her stay mindful of her intake. For this, it can also be helpful to avoid pairing chips with dips, which can increase calorie consumption. If you want to enjoy a snack without feeling guilty, portion it out in advance.
4. Count desserts in your calories
Yes, you can still enjoy desserts when you are trying to lose weight. Clemens included her sweet treats within her daily calorie count, which kept her from feeling deprived. This way, she avoided the temptation to binge on sweets later and allowed her to take a balanced approach to a more sustainable diet. Nutritionists recommend choosing desserts with nutritional value, like those containing fruit or calcium-rich ingredients.
5. Set a realistic step goal
Walking played a crucial role in Clemens’ weight loss journey, as it’s a low-impact and accessible way to burn calories and improve cardiovascular health. While the common benchmark is 10,000 steps a day, Clemens found a goal that worked for her and stuck with it. The key is consistency and finding a routine you can realistically maintain and that keeps you active.
Amber Clemens’ transformation proves the power of setting realistic goals and making manageable lifestyle changes. By focusing on meal preparation, cutting sugary drinks, managing snack portions, counting desserts in her calorie budget, and committing to a consistent step goal, she crafted a sustainable approach to a healthier life. Her journey serves as a reminder that weight loss should be less about drastic measures and more about everyday habits that bring results over time.