Weight Loss Secrets + Tips

Feeling like you can’t lose those last unwanted pounds? Or are you just starting your journey? Maybe you went off the deep end for a bit and want to jump right back into the swing of things? Here are some secrets and tips to help you get started and fit back into your favorite pair or jeans (or maybe go down a pant size :)).

¤TIPS:

  1. Make dinner your smallest meal + eat 2-3 hours before bed
    1. Consuming dinner (especially a big one) right before bed wont allow for better digestion. TIP: if you wake up hungry that is a good sign that you ate dinner at a good time the night before.
    2. 70% of your food intake should come from food eaten before dinner, 30% of calories should be your dinner
  2. “Shop the perimeter of the store”
    1. The fresher the food, the better. We don’t want long expiration dates! Veggies, fruits and meats are usually kept on the perimeter of the store. Shop for these rather than sprinting to the junk food isles.
  3. Never get too hungry (eat every 3-4 hours)
    1. The hungrier we get the more likely we are going to make bad choices that we will regret later + if you get too hungry your body goes into starvation mode and your metabolism slows down.
    2. Eating every 3-4 hours is optimal to keep your metabolism boosted all day long
  4. Water + tea
    1. Drinking warm water with lemon in the morning detoxifies you, cleansing your body for the day.
    2. Throughout the day drink 8-10 glasses of water (64-80 oz). Water flushes out your system, de-bloating you.
      1. add lemon to help speed up your metabolism
    3. Drinking tea (2-3 cups) also speeds up metabolism and shed fat
  5. Mindful eating
    1. Be one with your food. DO NOT EAT IN FRONT OF THE TV OR ANY TYPE OF DISTRACTION (other than people of course). Being distracted while eating causes people to not feel satiated leading to overeating.
  6. Sugar is NOT your BFF (although at times it feels like it is)
    1. Sugar = fat (fruit has sugar but is not bad unless eaten in excess).
    2. Sugar causes weight gain and creates fat. 20 grams is the amount of sugar our bodies can process, any more and it is stored as fat. 24 grams is recommended per day.
  7. Eat fat to lose fat? –
    1. Not only do fats help keep you full but polyunsaturated fatty acids help raise your resting metabolic rate (the calories you burn on a daily just to live) — remember calories = energy. Polyunsaturated fatty acids (PUFA) are found in fish, fish oil and nuts + seeds. Monounsaturated fatty acids (MUFA) that are found in nuts, oil and our all time favorite avocados are known to reduce belly fat.
      1. Fats are high in calories (9kcal per g) so here are some recommended portions
        1. 1/4 and avocado
        2. 2 tablespoons of oil and nuts/nut butters
        3. 3 oz of fish

¤SECRETS:

  • PROTEIN! 
    • A powerful tool for weight loss. Protein keeps you fuller for longer, builds lean muscle and your body burns calories after consumption trying to break it down.
    • RULE OF THUMB: protein should be the size of your palm (about 3-4 oz) and should be consumed at every meal. SIDE NOTE: veggies should be equivalent to two hands cupped while complex carbs should be equivalent to one cupped hand.
  • AVOID GUM!
    • DID YOU KNOW: Gum makes you bloat (even just one piece :0). This is because gum makes your body think as though it has eaten something sweet. It causes gas build up which causes extreme bloat, causing 2-3 days worth of de-bloating.
  • DIGESTION
    • It takes 20 minutes to digest your food (eat slowly and wait 20 minutes before you decide to grab an extra serving)
  • EXERCISE AFTER EATING
    • Exercising after you eat speeds up your metabolism
      • I am not talking 10 mile run rather a brisk walk
  • CARBS ARE NOT THE DEVIL 
    • You need carbs every day as carbohydates are used for energy. Its not about whether to eat them or not, its about when to eat them. Carbs are best consumed early on in the day (breakfast and lunch) as throughout the day you are using this energy and burning it off. At night you arent doing that much moving and grooving. Carbs at night are often stored as fat.
  • SALT
    • Salt leads to weight gain and bloating. Reseach has estimated that Americans  consume twice as much salt as we should. Read nutrition labels and cut back on that sodium intake
  • 80/20
    • 80% eating, 20% exercise
    • 80% of the foods we eat should be healthy foods while 20% of foods should be those foods you cant live without(but be mindful).
      • Resricting yourself leaves to binges and weight gain.
      • If you want a bagle eat one! Just eat it in the morning and be good the rest of the day.
  • Insulin

References: Melissa Kathryn (Done with dieting), Isabel De Los Rios (Beyond Diet), Jilian Michaels

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