7 Habits for staying effortlessly slim

1.) Don’t count calories 

Eat when they’re hungry and don’t obsess about food. In the beginning of any weight loss journey tracking your calories and nutrition is a good idea, it gives you a chance to evaluate your diet but after a month or so you should have a good idea nutritionally what’s what. Eating shouldn’t be a mind fuck, it should be intuitive- until you get there focus on eating whole foods and listen to your body

 2.) Don’t eat processed foods

 To follow up to point 1 above- avoid packaged food when possible. Ditch the pre-made boxes and sauces- food companies want to make money and they do that by adding the cheapest ingredients possible, even the organic and “natural” brands use these tactics. Fill your fridge with vegetables, spices, beans and grains, and protein rich foods-  then learn to cook, unless you can afford to buy all your food prepped. 

 3.) Don’t sit for hours on end

 Just because you have an office job doesn’t mean your destined to sit down at a desk all day. You can use a standing desk, take walks during phone calls or even have walking meetings. Another option is to go for a short 5 minute walks every hour- or even do a set of lunges or squats, anything that will activate those muscles.

 4.) Have fit friends or partners

 Being active is a lot more fun if you’ve got a buddy! Plan your social activities around fitness. I always look forward to a workout when I know I have a friend to meet, it keeps you accountable but more importantly it’s fun.  I go with my cousin, we plan mini challenges and afterwards if time permits meet up for coffee (ok… or sometimes a drink.)

 5.) It’s a lifestyle not a diet

You have to give yourself enough time to actually adapt to a different style of eating and living. Make small changes over time, overhauling your life at once generally leads to very short-term success and long term failure. Several years ago I decided to cut sugar from my coffee, at first it sucked- it took the pleasure out of drinking coffee. I stuck with it and after about a month it became my new normal, now I sincerely dislike the taste of coffee with sugar in it. Changes are uncomfortable at first, but sooner then you realize they will become your preference.

 6.) Indulge in moderation

Slim people still indulge. It’s all about moderation, I like wine so I choose that over dessert at night, and I love chocolate but I only buy a small amount of really high quality chocolate from a specialty shop. Follow the 80/20 rule and it’s hard to go wrong, 80% of the time eat clean and indulge 20% of the time.

 7.) They don’t keep junk food in their house!

 If you’re going to indulge do it when you’re out, i.e. an icecream cone from an icecream shop, fries or dessert from a restaurant, chocolate from the chocolate store. Who can resist treats in their house, NO ONE!

Is Intermittent Fasting the Key to a Healthy Weight?

my weightloss coach
Contrary to popular belief, intermittent fasting is not an extreme or dangerous form of “dieting.” It’s actually  a very healthy practice that’s loaded with a number health benefits. What kind of health benefits? Everything from reducing risks that are associated with obesity, reversing diabetes, to possibly assisting in killing cancer and more.

What Is Intermittent Fasting?

Intermittent fasting is about timing your meals to allow for regular periods of fasting. Recommendations for allocating time throughout your day to go without food range from approximately 12 to 16 hours. This would mean, for example, only eating between the hours of 11 am and 7 pm, and doing so everyday. There are other ways to do it and we will get to that later in the article.

This does not mean binge eating, and taking in vast amounts of junk food into your system during the times allocated for yourself to eat. Doing so would be extremely counter productive and very unhealthy. In fact, the whole practice of fasting can be lost with how you break that fast. Just as important in the entire process of fasting is what you are eating, and how you are eating during the time allocated for you to do so, as well as what you eat before and after you fast.

Excerpt by Collective Evolution: Read More

The Benefits of Intermittent Fasting

Studies have shown that Intermittent fasting offers many great health benefits. These include:

  • Increase in fat loss while maintaining lean muscle mass
  • Faster fat burning and metabolic adaption when training fasted
  • Higher levels of human growth hormone which is essential for muscle growth
  • Lower LDL cholesterol levels
  • Improved mental and cognitive function
  • Reduced hunger and food cravings
  • Reduced insulin levels and normalised insulin sensitivity
  • Lower risk of heart disease
  • Reduced inflammation and oxidative stress

Research in animals has indicated that intermittent fasting may also help fight cancer, diabeties, and aging.

Benefits Sourced from Physique4life.com: Read More

Video by Dr. Mercola explaining Intermittent Fasting

Elimination Diet Guidelines for Rapid Weight Loss

Here’s a simple guide for anyone who needs to lose a couple pounds quickly! These elimination diet guidelines are fairly strict and the low calorie count is not something you should strive for long term. However there is nothing wrong with following an elimination diet for a week or so in order to curb cravings and get a kickstart on your weight loss goals!

What to eat:

Wake Up: Start your day with cup hot water and ½ lemon squeezed, the lemon helps to speed your metabolism and acts a cleanse for the liver.

Breakfast- Smoothie (1 cup nut milk,  vegan protein powder, ½ banana, ½ cup frozen berries)

Lunch and Dinner

Protein: 6 oz. serving of meat per day (fish, chicken, turkey)

Carbs: ½ cup of cooked brown rice- no other carbs or starches

Fats: Goods fats in moderation (½ tbsp. olive oil on veggies, or ½ avocado on meat)

Dairy: 1 cup of 2% greek yogurt/ day no other dairy

Vegetables: Unlimited Low Glycemic! (so unfortunately potatoes don’t count)

Snacks: hummus, pickles or a handful of nuts

ELIMINATE

Wheat

Artificial sweeteners

White sugar

Alcohol L

Caffeine (except green tea)

Dairy (except a bit of greek yogurt)

No meals between 8pm-8am

You Must:

Take a probiotic each morning (50 Billion)

Take a multi vitamin

Detox bath (2 cups Epsom salt & 1 cup baking soda)

Restrict calories between 1200-1500

 

 

 

5 guidelines you need to follow when trying to lose weight

 Don’t drink your calories but do drinks lots of water

People have been saying this for years but its actually true, drink only water or unsweetened coffee/ tea. If you can’t do this because waters “boring” then that’s a big red flag right there, it shows how truly addicted you are to sugar. Eliminate sugar drinks for a couple weeks and you won’t ever go back.

Sometimes drink plain coffee/tea instead of eating.

If your trying to lose weight then you need to reduce your calories it’s a sad fact of life, but drinking something hot takes time and keeps you occupied during a craving, plus the caffeine will mildly increase your metabolism.

Lay off the Carbs

Tried, tested and true reducing carbs will reduce your waistline; basically carbs convert to sugar in the body which signals the release of insulin, insulin is what signals your body to store energy as fat.

Strength Train

Building muscle is a more effective way to torch fat then doing cardiovascular training (cardio) you burn more calories during the actual activity plus you burn more calories immediately after training then you continue to burn more calories all the time because muscle takes more calories to maintain then fat.

Don’t hang out with people who eat badly when you are trying to eat well

Men are the worst culprits, you’re on track eating your tofu and steamed broccoli and “surprise! I brought home Dairy Queen” It’s like this, misery loves company or nobody wants to pig out by themselves so they try to drag you down with them. Unfortunately it’s harder to divorce but at least try to avoid going for dinner or to the movies with bad eating friends/partners when you’re on a diet.

 

Strength over Cardio. Heres Why!

Strength over Cardio?

In this post I wanted to outline some of the benefits of strength training, I know many women think its only for men and would rather run on the treadmill endlessly but then they wonder why they aren’t seeing the results when it comes to weigh loss.

If you want to feel strong, powerful and look toned you need to incorporate some type of strength training routine, it doesn’t need to be difficult and you don’t need to lift heavy weights, in fact some of the most intense workouts don’t require any equipment at all. If you’re new to strength training just start with something easy like beginners class, you’ll be surprised by how quickly your body adapts.

Benefits of a Regular Strength Training

  •  Afterwards the body experiences a metabolic spike for a couple hours, so you continue to burn calories long after your workout ends.
  •  For every extra pound of muscle you build your body will burn an extra 40 calories over the course of the day…from doing nothing. If you gain 3lbs of muscle over the course of the year you will loose 10lbs!
  •  Studies have demonstrated that strength training twice a week prevents you from gaining intra abdominal fat, that’s the kind that wraps around your organs and constricts blood vessels.
  •  Strengthening muscles can benefit a cardiovascular routine, running in particular can be hard on your muscles and joints so strengthening the core and hip stabilizing muscles can help to prevent injuries.

Take Away- Strength training doesn’t only help you loose unwanted pounds more quickly then cardio it all improves your overall fitness level much more effectively.