5 Sneaky Ways to Slim Down
A couple years ago, a fantastic women called me up to chat about my services . Let’s call her Dottie. Dottie was bright, witty, made me laugh so hard my cheeks hurt, and was a super successful business woman. Plus, she was lucky in love. She had a hottie of a boyfriend and was super smitten. Everything was going right for her–except her weight. She wasn’t happy with how she looked, but more importantly, she wasn’t happy with how she felt in her own body.
After talking a bit, Dottie decided to work with me. My “sweet yet get-results attitude,” had her hooked. After our initial 90-minute session, she walked away with a plan to achieve her goals, but better yet, we uncovered some major issues that were preventing her from the success and body she wanted. Actually, the “major issues” were nothing big! She simply wasn’t aware, so they were holding her back from the life she wanted to live.
Here, my goal is to make you aware and to help you achieve your goal faster.
As I write this, I realize that these “issues” are surely not rocket science. However, they’re some of the most overlooked topics in the weight loss world, and as you continue along your weight loss journey and get closer and closer to your goal, they will matter more. I hope you enjoy!
5 Sneaky Ways (that work) to Slim Down
1.) Drink lots of water (minimum of 1.5 liters per day) & limit the alcohol (2-3 drinks for women & 3-4 drinks for men, max, per week).
– 1 drink = 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of spirits (aka hard alcohol).
– Alcohol is metabolized like fat, shuts down fat burning, adds extra calories, and usually makes you eat things, you normally wouldn’t. On the other hand, water helps you stay in tune with real hunger (sometimes you eat more, just because you’re dehydrated), helps transport toxins and waste out of your system, and research shows that it may help increase the rate at which you burn calories.
– NOTE: stick with water and avoid chemically sweetened drinks. Research shows these diet drinks aren’t so diet friendly and typically, those who drink them, weigh more than those who simply guzzle the H20.
2.) Keep a food journal. Record when you eat, what you eat, and how much you eat. Also, track your emotions, so you can see if those play into what you eat.
– REVIEW your food journal. This is the key bit. At the end of each journal day, review your journal and see what caused any bumps. Did you go too long without eating anything, causing you to overdo it later? Did you wait more than an hour to eat after a workout and just felt starving all day–no matter what? Are you getting in veggies at lunch and dinner? … You see my point. This is a crucial piece and where it can really start to come together for you.
3.) Stay evenly fueled throughout your day aka dinner isn’t your biggest meal. In fact, dinner looks more like lunch. No backloading here! Think of it as evenloading.
–Nosh throughout the day. Eat breakfast within an hour of waking up and then make sure you get something in every 3-4 hours after that. My big motto here is, “Protein and produce at every eating time.” No one ever got fat off vegetables, unless they were smothered in oil, butter, or some sort of cream sauce. Keep it clean. Think baked, roasted, stir-fried, grilled, poached, or steamed.
4.) Plan your exercise around your food, so you’re eating an already planned snack or meal, not adding an additional one into the mix.
–Within 30-60 minutes post-workout, eat. Get a protein and high-fiber carb meal or snack in your system.
Example snacks: shake (1 scoop protein powder or 1 cup non-fat Greek yogurt + 3/4 cup unsweetened vanilla almond milk + 1/2 cup frozen berries); 1 cup low-fat chocolate milk + 1 banana; 1 hardboiled egg + apple; 1/2 cup lowfat ricotta + 1/2 cup pineapple); 2 Ak Mak crackers with 1 tablespoon natural nut butter.
Example meals: 1 turkey sandwich (2 slices whole-grain bread + lettuce/tomato/cucumbers + 3-4 ounces turkey + 1 tablespoons hummus); 1 medium sweet potato (about 4 ounces), filled with salsa (as much as you want), 2-3 ounces chopped chicken breast and 1-2 tablespoons of guacamole; an omelet, made with 1 egg + 3 egg whites OR 4-5 egg whites (up to you) + as many veggies as you want (peppers, mushrooms, onions, broccoli, etc), served with 1 cup fruit or 1 slice whole-grain toast.
5.) Prepare the night before.
–You need to “do.” You can have all the knowledge, but if you don’t “do,” then results will be pretty hard to come by. Give yourself no excuses and make or prep your meals and snacks a day ahead or the night before. Even if you work from home, this can be super helpful. It limits the possibilities for mindless eating. Plus, the average restaurant meal has somewhere between 700-900 calories. Home-cooked meals make a huge difference. My busy moms, doctor, or lawyer clients all pack their stuff in a cooler and take it to go! Something to consider no matter what you’re doing the next day.
I’d LOVE to hear from you. Leave a comment below on 1-2 daily actions you do that make it easier for you to achieve your goal! Or, if this is helpful to you, please LIKE or share on Facebook.
As always, thanks so much for making time for me. Love having you here. You are why I do what I do.
Lots of love,