Last 10 Pounds Diet Plan

I hate dieting, hate hate hate hate dieting. However sometimes I do it, usually before the summer or a vacation and I would rather temporally suffer for a couple weeks then return to a more moderate existence then drag on the calorie counting for months. The diet below will help you peel off the last couple pounds, it’s not fun but it is effective.

Cut out

Dairy

Red Meat

Glutton (anything with wheat) Rice, quinoa are ok!

Anything processed

Sugar, other then what’s in the protein shake

Limit

Alcohol

Limit your carbs to 1/2 cup of non-glutton grains (rice or quinoa) or palm sized amount of starchy veggies and the fruit in your shake.

Eat

Lots of non-starch veggies the more the better, cooked or raw doesn’t matter

Fish, chicken, tofu, beans, nuts

Breakfast- (Or as a replacement for any meal)

Protein Shake

Handful of frozen berries

½ banana

1 scoop of protein powder (not whey) there are so many other proteins rather then whey now a days, hemp, rice, pea, or blends.

1 cup non dairy milk (almond, soy, coconut)

Lunch

Big salad, with unlimited veggies and greens,

Add one serving of protein (chicken, tofu, fish, beans)

Add one serving of fats (1/2 avocado, 2tbsp nuts)

2 tbsp. non-creamy dressing,

Dinner

Unlimited veggies

Palm size of your carb so your rice, potatoes, sweet potatoes

Palm size of protein (chicken, fish, tofu)

Snack

For me that’s a glass of red wine at night, but its up to you, choose a 100-200 calorie snack that follows the rules above.

Tips

I believe proper digestion is a huge part of maintaining your health and weight, always give yourself at least 12 hours of fasting at night, so stop consuming at 8pm then have breakfast at 8am. (Studies have shown the longer you can fast at night the more efficient weight loss, if you can try to go for up to 16 hours, i.e. eat dinner at 6pm, then have breakfast at 10am the next morning.)

It’s been proven over and over again that glutton and dairy are hard for humans to digest and cause inflammation. If you live an overall healthy lifestyle, the body can heal itself when you do occasionally consume these foods in moderation but when your on a cleanse or trying to lose weight do yourself a favour and just cut them out.

Drink the detox water to help flush out your system.

Exercise most days!

The diet described is roughly 1200/1300 calories, if you exercise increase your serving sizes or add an extra 200 calorie snack.

 

The Benefits of an Anti Inflammatory Diet

anti infammatory diet, weight loss anti inflammation, anti-inflammatory dietA new way of anti-inflammatory eating went mainstream several years back after Gwyneth Paltrow endorsed a book called “Clean” by Dr. Jung.

Inflammation in the body is strongly linked to heart disease, cancer, arthritis, weight gain amongst a slew of other health issues. Before the book was released Dr Jung’s program was considered a “Hollywood secret” and celebrities would pay thousands of dollars to be on a monitored plan, so it’s kind of cool that now the general public can benefit from this new research without the crazy price tag.

The concept is that you eliminate inflammatory food from your diet and replace them with ph. neutral or anti-inflammatory foods. His diet is mainly a cleanse (if you don’t want to make all his smoothies and recipes you can actually buy it already made but it’s fairly expensive)  after you adopt the principals and follow them for life.

If you are someone trying to conquer a sugar addiction, lose a few pounds or just looking to detox for your overall health I highly recommend this program. I’ve included a link to his free manual but outlined the rules below:

http://www.cleanprogram.com/media/files/clean-program-manual.pdf

Eliminate

(You might be surprised by some of the fruits and veggies eliminated but if you read the book he goes greater into the reasons why they are banned during the cleanse, its 3 weeks long)

Dairy

Gluten

Processed sugar

Soy

Coffee, soda, alcohol

Beef, pork

Corn

Tomatoes, eggplants, peppers, potatoes, yams and sweet potatoes (nightshade vegetables)

Bananas, strawberries, oranges, and grapes

 Eat

Whole vegetables

Brown rice and non-gluten grains

Stevia

Beans, lentils

Wild fish, organic turkey and chicken

Avocado, coconut

Losing it After Baby

how to lose baby weight, postnatal fitness,Losing it After Baby

At this point in my life a lot of my friends are starting families, and after pregnancy for some women may be the first time they have ever had to lose a significant amount of weight.  I was definitely in this boat, I had lost a couple pounds here and there for vanity but never had to tackle anything more then 10 lbs. After my first pregnancy is when I became really interested in the science behind our health, and there is so much information out there! So I thought Id share some of the thoughts on the subject.

 Getting back into it

Definitely give your body at least a month before you begin a vigorous exercise regimen, until then walking is great but you need to give your body a chance to heal before you really get into it.

When you’re a new mom you know it’s not easy to have solo time without baby. Exercise videos are a great way to ease back in; you can break up your workout through out the day and are always on hand if your baby needs you.

With time you want to progressively make your workouts more difficult, continue to add weight while strength training, or hold your yoga poses longer. If you run or jog slowly add an incline, its better to jog up hill on an incline then run on flat ground.  Also adding intervals to your training routine will ensure you continue to see results, i.e. Run up hill for a minute, walk uphill for a minute,  with each workout make it a bit harder.  The important thing is that you continue to change it up, if your routine is the same you will plateau.

Be kind to yourself

Exercise is something you have to slowly get back into. I remember being so shocked the first time I went back to the gym, I had waited a few weeks to go and was 25 pounds heavier then my normal weight, I couldn’t believe how hard exercising felt compared to before getting pregnant.  I was so hard on myself for not being able to hit certain targets and felt embarrassed by how tired I was.  I really wish I had chilled out.

I spoke with my doctor about it at the time and he said that most women within a year after pregnancy return to their prior weight, and that’s without additional dieting and exercising, so if you do put a bit of effort in it will happen even faster.

Now that I think back its so irrelevant, women who get back into shape after a month are just annoying to everyone and you know they killed themselves to do it.  So unless you’re an actress or model and need to look good to make a living just be kind to yourself and trust in the fact that the weight will come off.