Anyone else have their winter weight and their summer weight? It is easy to fluctuate a little throughout the year, especially the older we get. I am here to help you feel your best, but I also have some advice for you!
We need to get rid of the "number on scale" being our main goal. It is not a measure of your success. If you are one who gets down on yourself when you step on the scale, get rid of it. Instead, I challenge you to change your goals! Aim to feel strong, energized and confident in your clothes. Start appreciating yourself and your body for all it has done for you and continues to do for you! Our bodies are amazing machines. Just treat your machine with kindness and take care of it the best you can and I promise it will help you feel and look your best.
I have worked with many people over the years and these are my top tips for feeling more confident.
First Step is to Master # 1, #2, #3.
1- Drink at least 64oz of water per day. Split it up and drink at least 32oz before lunch. This will keep you hydrated and less likely to reach for snacks in between meals.
2-Get 6-8 hours of sleep per night. Less than that can mess with your hormones and cause sugar cravings!
3-Exercise! With most people sitting at a desk all day, we have to make time for a scheduled workout. Aim to move your body daily. It doesn't have to be an hour long workout, just move in some way everyday! I HIGHLY suggest having a set time to do so, signing up for a workout class with added accountability or getting a workout buddy that will hold you accountable.
After Steps 1-3 are Habits:
4-Slash your sugar intake. Count your sugar and aim for less than 24g of added sugar. Beyond the obvious desserts, look at anything you eat/drink often. This is one of the top ways to feel better but can also be hard to get off the sugar cravings. The first few days will be hard! After that, your body will adjust and not crave it. Stock up on your favorite fruit to have something to reach for instead.
5-Eat more protein! Most people do not eat enough and it causes carb cravings. Aim for 25-30g per meal. Some of my favorite sources are my Inspire Wellness Collagen (easy to add to coffee, tea, milk, yogurt, oats, smoothies etc), pasture raised eggs, chicken, ground turkey, salmon, tuna, shrimp or grass-fed beef.
6-Cut back on other empty calories. Empty calories are any food/drink that is not offering your body added nutrition. Think of packaged foods, chips, crackers, caloric drinks, alcohol, desserts, white bread etc. Save for special occasions vs a daily habit.
7-Quit eating by 7p. This gives your body time to digest before bed and leaves you feeling light in the morning. Our metabolism declines throughout the day so it is best to front load your calories or keep it even throughout the day vs eating more at nighttime.
8-Strength Train 2-3 days a week. I highly suggest this for results! This helps convert fat to muscle which makes your body more efficient at burning calories at rest. Find a group fitness class, YouTube videos or join a program. There are so many options out there!
9- Eat more mindfully with your portions. Eat until lightly satisfied but still feeling light. Do not eat until full. Our metabolism declines as we age and therefore we need less food.
10-Eat every 4 hours. Don't skip meals. Skipping meals can cause overeating later when your metabolism is slower.
My suggestion is to make steps 1-3 habits before adding in any of the other items, then slowly add in one more thing each week from 4-10. Tracking food intake and habits is a good habit to build awareness. Track in a notebook, your phone or in my fitness pal app.
