Have tried just about every diet under the sun only to regain the weight over and over again?
Does losing weight feel complicated, frustrating and just about impossible?
Allow me to simplify things a little and encourage you along the way.
Here are 15 of my most effective tips anyone can incorporate into their everyday lives right now to enhance* quick weight loss* with less side effects..
1. Drink Adequate Water. This is one of the best weight loss* programs. Dehydration is a critical factor. You can’t effectively digest your food without enough water in your system. You can’t even properly process emotions if you are dehydrated. And drinking 16 oz. of water before each meal can boost* your metabolism by up to 30%! One-half your body weight in ounces daily and ¼ tsp. of natural, unprocessed sea salt for every 32 oz. is my basic formula for overall health and weight loss*. Start gradually and slowly increase* your intake throughout the day. If you find plain water hard to get down, you can also find fruit infuser water pitchers and bottles and make your own healthy flavored water! Add herbs like mint or basil and fruits or veggies like lemon, berries or cucumbers. The water will have some flavor, but still be zero calories and you reap the health benefits of the fruit, veggie or herb you include as an added benefit!
2. While I’m on drinking, Eliminate* Empty Calories like soda (regular and diet) and bottled fruit juices, which are mostly sugar. A 16-oz bottle of soda has up to 16 teaspoons of sugar! And diet soda has dangerous artificial sweeteners that actually cause you to eat more!
3. Eat Real Food! No packaged, fake, processed, chemical laden “diet” foods. When you base your meals on real, whole, fresh foods, you nourish yourself at the cellular level, not just fill your belly. You also get the vitamins and minerals your body needs and craves in a form it recognizes. This will go a long way in eliminating cravings. This is the best weight loss* program and limits calorie intake as your body requires adequate minerals to function, and when it lacks them, it generates cravings to motivate you to find them.
4. Include a Clean Source of Protein at Each Meal. Protein is a metabolism boosting food and also very satisfying so your meal will better satisfy your hunger, give your muscles the fuel they need and boost* your metabolism. You don’t have to go overboard. Four ounces of a clean source of protein per meal will do the trick.
5. Make Fresh and Frozen Veggies, Especially Leafy Greens Your Go-To Carb sources and include them in all your meals! You can have a veggie omelet for breakfast, a big fresh salad with lunch and roasted veggies with dinner! Choose veggies in season and you’ll never be bored.
6. Fiber and Fat are Your Friends! Include good sources of fiber like beans and legumes and healthy fat like coconut, flax and olive oil as well as raw, organic nuts, seeds, olives and avocados. Fiber makes your body work harder to digest your meals, sweeps toxins from your body, keeps you regular and lowers the glycemic index of your meal keeping blood sugar steady. And eating healthy fats helps your body burn fat.
7. Supplement Wisely. There are some natural supplements that can help you in your weight loss* efforts like CLA, green coffee bean and vitamin D. Most people are vitamin D deficient so that’s a foundational supplement I think everyone should take. Beware of “weight loss*” and “diet supplements” that are nothing more than caffeine and could be dangerous to your health. Stick with getting a high-quality multi-vitamin-mineral supplement to fill in your nutritional gaps and perhaps include probiotics and extra vitamin D and vitamin K2.
8. Make Exercise a Daily Habit. This is recommended by most healthy weight loss* programs as a good step in keeping body weight on check. You can’t get around this – you need to move your body daily, at least 30 minutes a day to start and work up to 60 minutes most days. Include both cardio (like walking, biking, rebounding) and strength training. The more muscle you have, the more calories, you burn even at rest.
9. Don’t Be “Actively Sedentary”. There is a fine line here. You need rest and you need activity. Sitting for long periods of time, even if you exercise most days of the week, is as dangerous to your health as smoking! Scientist Katy Bowman defines “actively sedentary” as:
“Actively sedentary is a new category of people who are fit for one hour but sitting around the rest of the day…You can’t offset 10 hours of stillness with one hour of exercise.”
My suggestion is to set a timer on your phone or FitBit so you can remember to get up every 30-40 minutes and move! Stretch, walk around, do a few squats, jumping jacks, wall pushups, lunges or a 60-second wall sit. It gets blood circulating. Make every bathroom break a movement break as well. God designed our bodies to be active.
10. Make Sure Your Weight Loss Goal is Realistic. This is one of the healthy weight loss* programs. Don’t set yourself up for failure and frustration by setting an unreasonable goal. And when you set your goal, be very clear on the “why” behind it. Why do you want to lose* the weight – make that why compelling and remind yourself of it every single day.
11. Break Your Major Goal into Smaller Goals (Baby Steps) and as you accomplish each one – Celebrate It! For instance, if your goal is to lose* 20 lbs. in 8 weeks, a very doable, realistic goal, break it down into one or two week increments. As you make progress – exercising 5 or more days a week, losing 1-2 lbs. a week, find a non-food way to celebrate your achievement. Buy a DVD, CD or book you want, treat* yourself to a movie – it will help make your progress more concrete and create positive momentum.
11. Institute Recommitment Mondays. If you slip off your plan, don’t beat yourself up. One meal or one day is not going to totally derail you unless you just keep going. Get right back on your plan and use every Monday to recommit yourself to your goals.
12. Keep a Food and Fitness Log. It doesn’t have to be complicated. Research shows women who do this lose* an average of 6 lbs. more than those who don’t. Here’s where you can write and track your goals – scripture tells us to write the vision! There are also apps like myfitnesspal which work with any plan you happen to use.
13. Don’t Skimp on Sleep! Research is finding that sleep deprivation increases* levels of ghrelin, the appetite stimulating hormone and decreases* levels of leptin, the hormone that makes you feel full and satisfied. Just what you don’t want! Try not to force yourself to stay up past the point of sleepiness. Go to sleep when you’re tired, otherwise, your body releases the stress hormone cortisol to keep you awake, which not only causes a stress response but makes it more difficult to fall asleep. This becomes a vicious cycle of being sleep deprived, overtired and stressed. You end up tired but wired and unable to sleep. It may seem counter-intuitive to get more sleep in order to lose* weight, but research shows it is a critical piece of the weight loss* puzzle.
14. Keep it Simple. We are all biochemically unique so you must structure your diet in the way that works best for you. For me, it is a modified ketogenic diet most days, but for you it could be vegetarian or just low carb. However, the foundation remains the same: create your meals from the best quality, fresh, whole, real “one-ingredient” foods. That means things like chicken, romaine lettuce, cucumbers, eggs, apples – these are what I call “one-ingredient foods.” They are ingredients – they don’t have ingredients. Choose real food, not fake foods or food-like products found in packages or through a drive thru window!
Using one day a week to prep some simple meals and snacks that reduce* your choices will further simplify meal time and eliminate* the temptation to snack on things that don’t provide you with nutrition and energy. Hard boil some cage free eggs for a quick, nutritious energy snack or fill some small sandwich bags with soaked nuts and seeds. Keep fresh veggies clean and ready to grab for a quick snack.
15. Spice Things Up! One of the easiest and most effective ways to boost* nutrition is to liberally use spices in your meals. Besides making the foods more flavorful and therefore more satisfying, research proves daily how effective they are in fighting disease and improving* overall health as well as stabilizing blood sugar, fighting inflammation and boosting metabolism, which will all help make weight loss* much easier.
Choose one step each week or two and gradually begin including it in your routine and you are assured of quick weight loss*. I’ve had clients who only replaced empty beverages with water for several months who enjoyed wonderful weight loss** success. Once you experience some success, you are motivated to add another step.
It’s always good to stay healthy and to have manageable body weight, with the assist of best weigh loss program. This will keep you at no risk of contracting some chronic diseases such as diabetes and heart attack. This program is one of the healthy weight loss* programs that one can try. The steps provided by this program can help you to have an admirable body physique, and will also boost* your confidence when among the people.
It’s also good to balance the food we take to reduce* too much calorie intake, to improve* fluid levels in the body and to have enough rest. Research has also shown that stress can lead to weight gain to some people; hence it’s wise to work on stress and our moods also.
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