Reaching your ideal body weight can be so frustrating! My first piece of advice is, ditch the scale. Seriously get rid of your scale. It is not a measure of success. Instead, I challenge you to implement these positive changes and take notice on how you feel & how your body responds. Remember, give it time. Results do not happen overnight. Consistency is key! Most people give up before the results come. Commit to this plan for at least 8 weeks and take notice how you feel.
Here are some top tips for success...
1 . The #1 thing to see results is to give up sugar! I don't like to get rid of a foods but seriously any amount can cause blood sugar to spike, weight gain, bloating, mood swings/irritability, inflammation, skin aging & more. This includes ANYTHING with added sugar. For example, flavored yogurts, flavored creamers, protein bars, sauces such as bbq sauce/ketchup & the desserts. After you give it up for 2 weeks, you won't miss it. But the beginning is rough...sugar is SO addictive. So think of all the things you are eating and drinking that have sugar and do not even buy them. If they aren't around, they can't tempt you. Stock up on fruit and swap this out when you are having a sugar craving.
2. Drink 64oz of water per day. I like to do 32oz before noon and 32oz between noon-dinner. This will help curb your appetite and improve energy levels.
3. Prioritize good sleep. Sleep regulates our hormones & blood sugar levels. It enhances our energy, cognitive function and immune system. Going to bed at the same time helps your body stay on a pattern. I also HIGHLY recommend no tech 1 hour before bed. This has really helped me sleep through the night.
4. Eat 3 balanced meals with protein, healthy fats, and plenty of fiber. Each meal should have 20-30g protein & include a healthy fat (nuts, seeds, nut butter, avocado, olive oil or avocado oil). Here are some of my favorite easy & balanced meals I eat for breakfast or lunch: smoothies (look at my recipes which are all balanced), yogurt parfait (plain greek yogurt sweetened with vanilla collagen + ground flaxseeds + berries), 3 eggs + 1/2 avocado + veggies or piece of fiber filled toast), homemade chicken or tuna salad over greens, baked salmon or chicken + veggies + potato. When we are eating this way, you may not even need any snacks into your day. If you do, go for a high protein snack such as hard boiled eggs, slice of cheese, greek yogurt, collagen chocolate milk
5. Incorporate strength training into your exercise routine. If you aren't doing any, start small with 10 minutes 3x/week. Consistency is key! After 10 minutes becomes a habit, increase to more often or longer workouts. Strength training is the key to success.
6. Cut back on any food/drink that is not offering nutritional value. Save it for a special occasion & plan it out. Many people don't realize how often they indulge. This includes speciality coffee drinks, alcohol, snack foods, crackers, cereal, protein bars.
7. Take supplements to support your health. Supplementing can be very beneficial to our overall health, especially as we age. It is amazing how supplements can help improve energy, mood, digestion, help us reach our ideal body weight, reduce inflammation and also just making our body feel good. The top supplements I recommend are all in my product line. Collagen, Creatine Monohydrate, Omega-3s and High Potency Probiotics.
