Wednesday, March 5, 2014

Tips on losing weight and keeping it off.

My fitness buddy at the office and I had a fun conversation today. Portions of which we have shared with friends who want to lose weight. Here are some of our "tips" from our experience.  Both of us have lost a substantial amount.  Me 45lbs pre-pregnancy and since giving birth 3 months ago I have lost 39 lbs and still losing. He has lost over 50 lbs in the past year. All from making lifestyle changes, not going on fad diets.  So we think we have a leg to stand on in helping others. Plus we love love love to help others.  If you want to lose weight and keep it off, contact me I am HAPPY to help!  Nothing feels better than being comfortable in your own skin, no matter your size.  Being healthy is truly a lifestyle change.

Tip #1: Eat more leafy green vegetables (and well vegetables in general), think kale, spinach, lettuce, brussel sprouts, cabbage, broccoli. Mix those into your meals or eat by themselves. Carrots are great for snacks, dip in some hummus for extra protein

Tip#2:  Eat the right kinds of protein. Think nuts, beans, lean meats (fish, chicken, deer), quinoa, eggs.

Tip #3: Eat good fats, think avocados, coconut oil, nuts, olive oil natural peanut butter. Avocados especially are great to eat for breakfast with some eggs or spread on an English muffin

Tip #4: Eat the right carbs: Fruit!  Fruit is sooo good for you! Yes it has sugars and carbs but they are the good kinds and your body needs carbs!  Carbs are fuel. If you love bread and pasta, limit your intake, if you have pasta, choose veggie pasta  and no bread, if bread is the only carb on the dinner menu eat a piece. If you made your bread from scratch even better! You can limit the sugar and choose what flour you use. Moderation is key with flour, but fruit, eat fruit it is GOOD for you.

Tip #5: Eat heavier for breakfast and lunch.  Have your biggest meal in the mornings or at lunch, the earlier the better. Eat light for dinner. If you have to cook a big meal, eat a small portion (think small plate not large plate) then save the rest for lunch the next day. If you are out at a restaurant ask for a to go box before your food arrives and put half (or more) in the box so you are not tempted to eat it all.

Tip #6: Water!!!!!!!!!  Drink water.. water... water.... water!  Water is good for you, soda, is not. Even diet soda is bad. If you need a carbonation fix try a La Croix. But water helps you stay hydrated (which curbs hunger), it cleans our your system and keeps you from drinking empty calories!

Tip #7: Work out!  You need at least 3 - 30 min work outs a day, but if you can get in 5 to  6 - 30 min work outs then you will make sure this becomes a habit and you are more likely to stay with your lifestyle changes. Find things that you enjoy, that work your entire body, switch it up and do not forget to include weights!  Muscle burns more fat!!!  Make a daily appt reminder to work out and don't skip it!

Tip #8: Focus on your body not the scale: I know this one is hard!  Really really hard, but focus on your body, how your clothes fit, and how you feel more so than the scale. The scale lies. Muscle weighs more than fat, so when you start gaining muscle, before you lose the fat, the scale goes up, but your clothes loosen up. If you MUST weigh yourself, then do it once a month, but measure yourself weekly (arms, legs, waist, hips).  You will love seeing more muscle around those areas that you are measuring and love seeing the measurements decrease!!

Tip #9 - Cook for yourself. Cooking at home A. burns calories while you are on the kitchen, B. you can control what goes in your foods (ie coconut oil instead of butter. less salt etc) C. Portion control.  All are important!

Tip #10 Eat the right kinds of snacks. If you are really hungry, splurge on vegetables. You can eat as many vegetables and fruits as you can stand. Eating those, you  will fill up with the much needed nutrients your body needs,  and all the food is used. It will not store into fat if you overeat vegetables. The opposite of how meat/bread/sweets reacts when you overeat on those items.  Plus you will not feel sluggish and will have more energy to work out :D

Hope these tips help you become a better version of you.  If you have questions or need motivation please
contact me: jlaster22@gmail.com, or
I am happy to help you reach your fitness goals!

Have a very fit day!

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