Another year in the books and you are ready for yet another fitness adventure. You probably gained weight over the holidays or maybe you didn’t. But like many other years, you are starting over AGAIN. So what do we do now? How many other weight loss blogs can you possibly read? From my experience, you can read them until next year, BUT until you execute them NOTHING will change. It’s 2021 and your fitness goals still have not been met. You still have been trying to out-exercise a bad diet and well you are pretty much on the hamster wheel ONCE AGAIN. Think about it this way, Food is king and training is the queen. FOCUS on your diet and the rest will follow.
The bottom line, get your diet right and you have no reason to fail. Your diet will make all the difference. I like to tell clients once their diet is figured out everything else comes easy. Different diets work for different people so don’t get caught up on everything you see, hear and read. Find one diet stick to it and adjust as needed.
That’s not to say exercise and training is not important but having the right diet will make sure you are fueled correctly for your workouts, aid in recovery as well as nourish the body. You have to make sure that you are eating enough to sustain your activity levels which many fail to do. Basically, if you are training more, eat more and if you are training less eat less. Simple right? Wrong! Because most people think to eat less and move more, which is true but that only works for so long. Your body needs intermittent breaks. Exercise is more than just burning calories and gaining muscle. Your type of training will dictate what kind of food you will consume.
Weight Loss Tips and How to Keep it Off
If you made it this far, congratulations! You are one step closer to reaching your goals. I believe in you! It’s go time. We spoke a little bit about diet (which we will get back to). So, let’s talk about training and how it can change your way of life.
Benefits of Exercise:
Controls weight/maintains weight
Promotes better sleep
Combats health conditions.
Why wouldn’t you want to exercise knowing that you can benefit from all these amazing things! NOW imagine if your diet was tied into this? You would be unstoppable, strong well just freakin awesome. I find with clients the more they exercise the better they feel. Point being, eat well train hard and you are on your way to be the superhero you have always dreamed of being.
OK let’s get into these weight loss tips, finally!
1. Drink more water
Let’s start simple. Drink more water? Yeah, it seems absurd but from my experience, most people are under-hydrated, Before you even take a sip of your morning coffee drink somewhere between 8-12oz of water. Your body will thank you. Your body is made up of mostly water. SO how does water benefit the body?
- Affects energy levels
- Aids in physical performance
- May aid in relieving constipation
- Helps with hangovers
- Keeps the body full
Start with 8 glasses of water a day and every few days add another glass. You’ll be happy you did! Check out the Manna Convoy I use!
2. Write Down Your Goals
Writing things down will keep you on track. Rather than having generic goals, write down specific weight loss goals. “I want to lose 10lbs” or I would like to get stronger for my kids” or even the amount of time you would like to reach these goals. When you write down your goals it seems more of a reality and you are more likely to stick to them.
3. Realize Your Habits
If you know what your trigger foods are, I suggest you keep them out of your house. Unless you are counting macros and are OK with having a limited amount then the more power to you. For me, any kettle cook chip or Flaming Hot Cheetos will get me acting like cookie monster (just with chips). SO just be aware of what might make you get up at midnight and start snacking.
4. Keep a list of all the Healthy Foods you Enjoy
Instead of dreading the diet keep a mental note of what healthy foods you look forward to eating. The great thing about healthy foods is that they keep the body more satiated (which is what we want went dieting) Food like fruit, vegetables, and lean protein do not only nourish the body but depending on how you cook them they can be downright tasty. One thing I feel that adds a lot of taste to my food is good olive oil and good sea salt. Check out the ones I use below. I use these on the daily to cook my vegetables.
5. Add Vegetables as needed
If your stomach can handle a lot of vegetables then go to town! Vegetables like protein keep you satiated. Add olive oil and sea salt as needed as stated above and you are on your way to a delicious menu.
6. Utilize and always Include Healthy Fats
Dietary fat is a nutrient like carbs and protein. The body needs fat for energy, the absorption of vitamins as well as protecting your brain and heart. Some healthy fats include.
- Nut Butter
- Coconut Oil
- Olive Oil
- Egg Yolks
- Macadamia Nut Oil
Adding healthy fats into your diet helps has been shown to keep you more satisfied, reduce hunger as well as aiding in fat loss.
7. Eat a High Protein Diet
Protein has so many benefits it’s hard to say which benefit is the best! It is the building block of muscle, repairs skin, hormones, and organs! Need I say more? Oh, and it also keeps you full! I can go on forever with the benefits, BUT of course, it aids in weight loss as well.
You have all you need in front of you to lose weight and keep it off. With the right mindset and a little bit of planning, you are on your way to your dream body! If you have any questions or would like to work together please feel free to contact me here.