"Changing Thoughts....Changes Feelings...Changes Your Life!"
This is a topic so many of us know so well. Today I want to give you (8) simple steps you can start today without any extra time. This is usually the biggest excuse stopping us from losing weight because we live in a busy world. And time and energy is limited. So taking on new habits or diet takes both time and energy. All these steps can be started with minimum time and energy so it is easy to start right away!
1. Eat in 3's. The key to losing weight is giving your body nutrient dense foods and to stabilize our blood sugar so we burn fat. We call this eating in 3's. You eat healthy fat, protein and carbohydrate. The healthy fat most of the time is already in our food because we add it or its already in the food. Healthy carbohydrates is raw fruits and veggies (quickest and healthiest fast food out there). Pick your protein, grab a veggie or fruit and if necessary (if not eating red meat or have added fat during cooking) add nuts, avocado or cheese for fat. Its that simple. This step may require the most amount of time because when you shop you will need to spend time picking fruits/veggies and planning on what protein will be easiest for you to grab to bring to work for lunch and/or dinner. If you want more info on how to eat in 3's.
2. Drink water
Water is your body's principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work properly.
Water aids in hydrating our body especially our skin, gets rid of wastes through urination, perspiration and bowel movements, regulates body temp, lubricates and cushions joints, protects tissues, gives us energy and many more functions. Drink at least 8 glasses of water a day.
3. Exercise is essential to losing weight. It is also the most difficult when you live in a world where there is sitting disease and continuously "on the go" leaves us stressed with NO time!! This is where you need to get creative. I hear this as the biggest excuse for people. I am guilty myself because at the end of the day I am tired and the last thing I want to do is exercise. Lets start with why do we need exercise? It sets your metabolism. If you just cut out food and don't move your body your metabolism will lower and eventually you will gain weight with less food. You must get a certain amount of steps in to lose weight. Heres the basics: less than 10,000 steps per day gain weight. 10,000 steps per day maintain weight. More than 12,000 steps per day lose weight. Of course all of this is based on you eating in 3's and right portion sizes. These steps do not need to be fast paced. JUST MOVE! Start here and then gradually work in strength training 3x a week.
Ways to get those steps in even if you have a sitting job: Get up and move as much as possible each hour. Take the long way to the bathroom, visiting with people, parking, etc... Lunch break choose to eat and walk. Make it a rule anytime you look at emails or Facebook you walk with phone or walking desk. Take (2) 15 minutes breaks in the day and walk. I hate the cold and live in Minnesota so I will walk halls, malls, community centers, or even inside my house (and its small but its better then the cold). Remember you don't need to get hot and sweaty you just need to move.
4. Mindfulness while eating. Your brain may take a while to register that you've had enough to eat. Some studies show that chewing slowly can help you eat fewer calories and increase the production of hormones linked to weight loss. Be consciously aware of what you are eating rather than just putting food in your mouth cause its that time of day. I am really good at this in the morning. Most of the time I am not even hungry but I am busy so I decide I better put something in my mouth because I won't have time later. Think about what your food taste and feels in your mouth. So often we are talking and not paying attention to what we are doing when we eat.
5. Cut out SUGAR!!!... including anything with artificial sweeteners. Its like crack! And once you start your body craves it! It only takes a couple weeks of cutting it out and your body will stop craving it. One study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving (example of sugar drinks: fruit juice, pop including diet, etc..). Artificial sweeteners is a huge debate on if it is harmful to your body. The one thing most agree on is it is hard for your body to digest it. This varies depending on the person. The consequences can be pretty severe if you are one of those people. If you body struggles to digest it, these are the consequences: gut issues, inflammation, weight gain, insulin resistance and type 2 diabetes, not to mention there is zero nutrient density so when you are done it will only leave you hungry! This sends us down a cycle of overeating. Remember the soul purpose of eating is to get nutrients so we can feel full and heal our bodies. Eating sugar foods has no nutrient density and only leaves us hungry wanting more food.
6. Portions-be aware! It is really easy to go over. Keep track of your food. If you don't have time to write it down take a picture of it. Then when you have time enter it into a program so you get specifics on how many calories you are taking in. The key to success is mindfulness. It is really easy to pick foods if you have no idea how bad they are for you. Once you know you start to think about how many steps you have to put in to work it off. Sometimes this is great motivator and sometimes its not and you decide its worth it to choose to cheat. Couple tools to help with portion control is give yourself a smaller plate. Another trick is use your hand an indication on how much is a portion. For example: fist=carb serving, palm of your hand=protein serving, thumb=fat serving. See below for example portion sizes. For more information regarding food portions: [email protected]
7. Intermittent fasting does have benefits but it doesn't mean it is easy to do. We live in a culture where our social functions is based around food. If you can have the discipline to eat only 6-8 hours during each day these are the benefits:
Stimulates brain function, reduces inflammation, improves heart function, increase fat metabolism, aids in weight loss, boosts immune system, helps prevent cancer, addresses behavioral urges with food addiction and improves glucose intolerance.
Fasting has better results for some body types more than others but one thing it does help with everyone is fasting increases mental clarity. And the biggest benefit is behavior modification with eating. This really amplifies where food addiction stands out in our life. For more info regarding this: [email protected]
8. Sleep is essential! Sleep studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults. This number in itself is motivation to find healthy habits to get more sleep at night.
If you know these steps but have trouble implementing I have a FREE guide to get you clarity on how to make a lasting change this time! Here is the link to FREEBIE. Or please email with any questions: [email protected]
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