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sleep

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4 Tips to Lose Weight Without Ever Changing Your Diet or Exercise

No this isn’t a gimmick.  I’m not selling some rapid weight loss pill…news flash, those don’t exist! 

But before you get discouraged, I DO have some simple practices that will help you lose weight, without ever changing your eating or exercise habits.

 

Turn off Technology- Try and implement a “no screen-time before bed” rule in your house.  30 minutes (ok fine, 15 if you just HAVE to see who gets the Bachelor’s final rose) before bed, turn off the technology in your bedroom.  Put your phone away, turn off the TV, even cover the clock with a towel or t-shirt.  There is a ton of scientific data showing that technology, and LED brightness promotes wakefulness. 

How will this help you lose weight?  Well, lack of sleep can lead to increased hunger and cravings.  A little extra shut-eye goes a long weigh (get it?).

 

Change your Attitude- Lose weight just by thinking differently?  Ok, maybe there’s a little more to it than that, but so much of our diet, attitude, and in effect, results, are all mental.  Eating clean is not always easy.  Instead of harping on all the things you CAN’T eat, focus on what you CAN. 

Lose that feeling of deprivation and you will gain a whole new appreciation for eating clean.

 

Add Water- Up your H20 intake.  Try and drink at least half of your body weight in fl. oz. throughout the day.  We often confused hunger cravings, with thirst due to dehydration.  Before reaching for a snack have a glass of water first.

 If you have trouble drinking so much water, try flavoring it with fresh fruit, or drinking unsweetened tea (iced or hot).

 

Focus on Small Goals- If you’re gauging success, only by the number on a scale, you’re going to get discouraged very quickly.  Our body weight fluctuate sso easily.  An extra glass of water or an awesome workout that increases lean muscle mass, can add numbers on the scale.  Nothing will sabotage your efforts more quickly than unrealistic expectations.

 Give yourself credit for the baby steps (that might even seem giant at the time).  Set small goals, like ordering a salad, instead of a sandwich.  Or even smaller tweaks, like ordering a salad but ditching the cheese.  Jot these down as the day goes on and you’ll feel like a superstar when all these mini accomplishments add up!

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New Year, New You- Join the Resolution Challenge

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New Year, New You- Join the Resolution Challenge

Have you repeatedly started each New Year with a resolution, only to fall back into old habits by mid January?   Maybe you want to lose weight in 2016, or maybe just eat healthier, after a slew of holiday parties with cookies and cocktails.  Perhaps you want to spend less money, or reduce stress at work.  You’re not alone! 

But for all good intentions, only a tiny fraction of people actually stick with their New Year’s resolutions.  In fact, most people’s New Years resolutions are obsolete in a matter of days!

If you are looking to make a fresh start in the New Year and actually stick with it, I have the tools for you!  Starting January 10 (right about the time that people’s resolutions fall by the wayside) I will be conducting a month-long coaching group, to get 2016 off to the right start! Whether you’re looking to shed pounds, get in shape, improve sleep, you name it, we will work together as a group to help one another succeed.

Joining this program will provide you with the proper tools, motivation, and support to encourage your success.  Each week as you progress with your resolution, you will feel amazing, energized and motivated by your success, and the success of fellow participants.

If you are committed to making 2016 your best year yet, this is the group for you.   For just $125 you will be lead in 4 group-coaching sessions throughout the month.  Join with a friend and you can each join for $100!  Don’t miss out on this opportunity!  Are you in?

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Top 10 Tips for Weight Loss

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Top 10 Tips for Weight Loss

Weight loss and weight management is not a one-size fits all.  Bio-individuality is the concept that what works for one person may not work for another.  After all, all of those fad diets came into existence because they worked for someone, somewhere.  Does that mean that you should eat nothing but cabbage soup though, please no!

That being said, there are certain measures we can all take that will not only benefit our weight loss efforts, but also our overall health and wellness. 

  1. Drink Water- Hunger is often confused with dehydration.  Try and drink 8 glasses of water per day.  This will help you feel fuller and also slow down your “auto-pilot” mode when you normally reach for a snack.  Additionally, a glass of water before a meal or snack will help you eat less.  Drink up!
  2. Eat Carbs- Real Carbs- Carbs have mistakenly become the enemy.  We need carbs in our diet.  Our body uses it for energy and fuel.  However, not all carbs are created equal.  Replace refined carbohydrates like bread, pasta, pretzels, etc. with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes.  Complex carbs are high in fiber, which slows digestions and promotes stable blood sugar levels. 
  3. Choose Healthy Fats- A common misconception is that fats make you fat.  In reality, we cannot live without fat.  The body utilizes dietary fat for energy, healthy hair, skin, and nails, vitamin absorption, and normal every day bodily functions.  Choose good fats, like avocados, nuts, and seeds, fish, and extra virgin olive oil.
  4. Emphasize Lean Protein- Our bodies require protein to continuously renew and replenish our cells, stabilize blood sugar levels, and give us energy.  The richest sources of protein include animal products (meat, eggs, and fish) and plant sources (beans, nuts, and seeds).  You can be a vegetarian and get ample amounts of protein, but you also don’t have to be!  If choosing animal proteins choose learner proteins, like chicken, fish, and turkey, rather than red meat.
  5. Eat Breakfast- I know so many people who skip breakfast.  They’re not hungry, don't have time, the list goes on and on.  Ditch the excuses.  Eating a hearty and healthy breakfast will give your metabolism a jumpstart and help you better control cravings throughout the day.  When we miss our first fuel opportunity of the day, by mid-morning we are hungry and more likely to engage in mindless nibbling, snacking, overeating, and over compensating for any calories “saved” by breakfast.  
  6. Eat More Frequently- Try and balance your food intake throughout the day by eating smaller main meals (breakfast, lunch, and dinner) and supplementing with healthy snacks.  Don’t forget to eat until you’re no longer hungry rather than eating until you’re full.  There’s a huge difference!  Our eyes are often bigger than our stomachs and we take HUGE portions at mealtime.  Eating regularly throughout the day will help cut down on mealtime portion size.
  7. Exercise your Body and Mind- Exercise has enormous benefits for your mind and body.  Decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, and endorphins to boost your mood- all results of exercise!  We’re all busy so exercise smart and efficiently rather than spending hours in the gym.
  8. Catch Some Zzz’s- Did you know that according to research, those who sleep five hours or less weight five pounds more than those getting at least seven h ours of sleep per night!  Lack of sleep can lead to irregular energy balance, metabolism and appetite.  Sleep more, eat and weigh less- awesome!
  9. Cook- Again, I know we’re busy and or you simply may hate cooking.  It feels tedious and requires clean up.  But isn’t it worth it if you can control portion sizes, quality of ingredients, and cut back on your intake of sodium, fat, and calories.  Check out some of super fast recipes for more tips, but get cooking in the kitchen!
  10. Keep Track of what you Eat- Be a label detective!  Regularly check labels.  My rule of thumb is if I can’t pronounce it, I probably shouldn’t be eating it.  The healthiest foods are those found just as nature intended- whole and unprocessed.  When was the last time you saw an ingredient list on an apple or stalk of celery?  Additionally aim for foods with lower sugar content.  Read more about sugar here and try and stay away from foods with no sugar, or 5 grams or less. 

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