Don’t Obsessing On Counting Your Calories

Posted on August 30, 2020August 31, 2020 by Ayanwola Titilayo A

The idea of counting calories as a key to weight loss is deeply ingrained in diet culture. As a Registered Dietitian, I come across many people who on their weight loss journey feel extremely guilty whenever they go over their self-imposed calorie amounts.

They don’t take the time to savor their food, make conscious eating choices when it comes to food quality, or enjoy the company they are with because they are busy with obsessing over their calories. Instead of fully enjoying the moment, they are preoccupied with their calorie tracking apps, and ignore many of the signals their body gives them for hunger or fullness because it all boils down to making the numbers work.
This preoccupation with tracking calories can lead to disordered eating which is a whole other beast.

Other factors that affect your overall weight loss are hormonal imbalances, stress, sleep patterns and exercise. Creating an energy deficit with your meals will help you to lose weight, but it is only a small part of the equation. Simply put, you don’t need to count calories in other to be successful with weight loss.

Getting a handle on your emotions, identifying your eating patterns, and getting in tune with your hunger and fullness signals is key to losing weight and keeping it off.

As a weight loss expert I teach my clients how to lose weight and keep it off with simple strategies, scientifically backed nutrition education, and a personalized meal plan.

If you’re ready to lose weight and keep it off for good, sign up for my nutrition coaching program.

Strategies To Reduce Stress To Avoid Weight Gain

Posted on August 15, 2020August 31, 2020 by Ayanwola Titilayo A

Not only can stress lead to poor eating habits, it can also impact your ability to maintain a healthy weight. Stress also causes hormonal changes, which can signal the body to gain weight.⁠

For example, when you are under stress, your body releases the stress hormone cortisol.⁠
Elevated levels of cortisol can lead you to crave sugar-laden food. Consuming too much sugar elevates your blood glucose and therefore your body stores this excess sugar as abdominal fat. Cortisol also slows down your metabolism, making it harder to lose weight.⁠
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When you’ve gained weight and your clothes no longer fit, it’s easy to become more stressed. This leads to a vicious cycle of eating more, gaining weight, and staying in a state of perpetual stress. ⁠

Although you can’t completely cut out stress from your life, there are a few strategies you can use to reduce your stress and better regulate your weight.⁠

1) Engage in mindfulness based practices like meditation & deep breathing exercises⁠
2) Keep a food journal so you can pay attention to your food habits⁠
3) Practice mindful eating by savoring your meal without any distractions⁠
4) Make mindful movement a priority such as taking a walk or trying yoga⁠
5) Don’t skimp on sleep – aim for at least 6 hours of quality, uninterrupted sleep⁠
6) Make room for your hobbies⁠
7) Be kind to yourself⁠
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If you’re struggling with weight gain and are ready to ditch those 10, 20, 30 + pesky pounds, I can help! Book your spot for a free dietary assessment call with me and let’s get you started to lose weight and keep it off for good.⁠

Eating Imperfectly Is Completely Normal

Posted on August 12, 2020August 12, 2020 by Ayanwola Titilayo A

First of all what does a perfect diet look like to you? And does it align with your core values, your lifestyle, and your overall health goals? Too often I see clients who prior to working with me latch on to an idea of a perfect diet promoted by their favorite celebrity, or mainstream media, which doesn’t serve them in the long run. They ‘slip up’, fall off the wagon and delve into depression because they can’t seem to eat ‘perfectly’. ⁠

Now, what works for person A may not work for you and you don’t have to eat exactly like person B to achieve similar goals. There are many roads that lead to the same outcome so before you slip into frustration and berate yourself on why your plate doesn’t look like the perfectly curated plates on Instagram, it’s time to take a step back and WOOSAH. ⁠

Extreme dieting will trip you up every single time. What you need is a good nourishment plan that gives you freedom, flexibility and is supportive of your health goals. .⁠
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If you’re ready for a nourishment plan that is carefully crafted just for you, allows you to enjoy your favorite foods, and crush your health goals. I’ve got you covered. Apply today to reserve your spot for nutrition coaching. ⁠

Sustainable Diet Plan That Works

Posted on August 5, 2020 by Ayanwola Titilayo A

Jollof rice with stew, chicken, plantain and veggies. Jollof is hands down my fav. Nigerian dish. Made with health boosting ingredients such as tomatoes and red bell pepper that contain antioxidant lycopene and carotenoids, fragrant herbs and spices such as thyme and garlic. What’s not to love? ⁠

As a Nigerian American Registered Dietitian, it has always been important for me to honor an individual’s cultural and food preferences.I have seen clients from diverse back grounds perplexed because they have either been diagnosed with type 2 diabetes, or high cholesterol and were given vague nutrition advice from their doctor or another dietitian, which was not culturally relevant. They were confused as to how to fit in their staple foods with these recommendations. They didn’t want to give up their favorite foods, and they don’t have to.⁠

With diet culture, it’s been perpetuated that healthy food should only look a certain way. I’ve been blasted on a forum, the commenter discussing a video I made on How to build a balanced plate. Summarized, the comment was: “She’s a dietitian. How can she tell people that it’s okay to eat white rice?”.⁠

Come again?

I wouldn’t tell my clients that they COULD NEVER eat white rice, which Is a staple in most cultures. My recommendation was to watch the portion size, and to pair it with vegetables for added fiber so as to reduce the blood sugar spikes that come with eating ANY carbs. Sounds reasonable enough, right?⁠

With a few tweaks I create sustainable plans for my clients that works. I teach my clients how to incorporate their favorite foods into their diet, while addressing their health conditions, without sacrificing their cultural preferences, taste or food quality while feeding their body with all the good-for-you nutrients that it needs.⁠

If you too are tired of depriving yourself of your favorite foods, struggling with creating a healthy balance with your food choices, and want to get rid of the dieting mentality, then my nutrition coaching program is perfect for you. Want to learn more? Let’s chat. Book your spot for a free dietary assessment call today.

Secret To Lose Weight Without Going To The Gym

Posted on August 3, 2020 by Ayanwola Titilayo A

Want to lose weight? Eat more fiber!
You can add fiber rich foods to your diet by eating more veggies at each meal.

You don’t have to count calories, macros or even step foot in a gym to lose weight.
I know this because
1) I’m a nutrition expert
2) My clients are proof
3) My method works.

Food is more than calories in and calories out. Eating the right kinds and combinations of food will not only nourish your body, but will allow you to lose weight in a healthy way. I teach my clients how to choose meals that support their health, enhance their well-being, and improve their performance. .

If you’re tired of dieting without seeing any results, let’s chat. Book your spot with me for a free dietary assessment.

Health Journey Reminder For Everyone

Posted on August 2, 2020August 3, 2020 by Ayanwola Titilayo A

Wherever you are at in your health journey, this is your reminder to be kind and patient with yourself. You didn’t gain weight overnight, your cholesterol levels didn’t get elevated out of the blue, and you didn’t develop unhealthy habits just yesterday. As long as you continue to be consistent with building up healthy practices daily, you will make progress towards the direction of your health goals. ⁠

In my nutrition coaching program, my clients are able to see excellent results because we build on consistency. I guide them with my proven signature formula which I perfected over 10 + years helping 1000s of people achieve success with their health goals. ⁠
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The road ahead can seem daunting but it doesn’t have to be. ⁠With the high level of accountability that I provide my clients, they are able to see results without spinning their wheels. Providing encouragement every step of the way, I make their transition to a healthier diet painless, and extremely enjoyable. ⁠

If you’re tired of struggling with poor health and are curious to see what high level of support and accountability will look like in your health journey, let’s chat. Book your spot for a free dietary assessment call.⁠

Dietitian Detroit