Losing weight takes commitment and hard work. You know the importance of cleaning up the diet and getting regular exercise. Once you’ve got these basics down, its only natural to want to hasten weight loss efforts. When it comes to weight loss, slow and steady generally makes for longer-term, lifestyle focused changes in contrast to quick-fix diets. By adding the following practices to your long term weight loss goals, you can achieve your sexy in record time.
1. Refrain from drinking calories.
Sodas and juices are full of sugar that makes it difficult for the body to release fat. The biggest antagonist to burning fat is sugar consumption because it stimulates the secretion of insulin — a fat-promoting hormone. Diet drinks are not the smart alternative to caloric drinks. Although diet drinks have zero calories, they cause addiction and contain chemicals that can do more harm than good to your body. Stick to water which is refreshing, energizing and flushes out waste and toxins from the body which can contribute to fatigue and fat storage. Herbal and green tea are also great options.
2. Eat real food — only!
As much as you want to believe otherwise, processed low-calorie frozen meals, skinny lattes, 100 calorie packs, and detox drinks will NOT help you keep the weight off. You may see a little bit of results but trust me, these results will not last. To lose fat and keep it off, you must feed your body nutrient-dense real foods — not chemical loaded, man-made Frankenstein food. Real foods include wild fish; leafy greens; eggs; beef; chicken; and red, purple, and other colorful fruits and vegetables. To ensure you are truly eating a whole foods rich diet, shop the perimeter of your supermarket, or better yet, do most, if not all, of your grocery shopping at the Farmer’s Market. For optimal nutrition and to reduce toxic load, choose organic, pastured, and grass-fed options whenever possible.
3. Drink green tea to boost metabolism.
Research demonstrates that one can experience an increase in metabolism by regularly consuming green tea. Green tea leaves are not fermented and contain more catechins than other teas. These important polyphenols, coupled with the natural caffeine present in green tea, is likely the reason that regular green tea consumption can boost metabolism, increase fat burning and promote weight loss. Drink green tea as a regular part of your day morning, noon and evening.
4. Eat protein at every meal.
Want to stay fuller longer in-between meals? Eat protein. Research shows higher-protein diets help people better control their appetites and daily calorie intake. Therefore make sure to eat protein with every meal and snack. A protein-rich diet coupled with a low to low-moderate carbohydrate intake should melt away fat in record time while boosting energy and clearing away brain fog. Protein causes the brain to receive lower levels of appetite-stimulating hormones such as insulin. Fewer insulin spikes lead to less fluctuation of sugar cravings – and therefore fewer cravings. For dinner, try this lemon pepper crusted salmon for an excellent source of protein and fat-loss promoting omega-3 fats.
5. Fat is your weight loss friend.
Contrary to the hype, in order to lose fat, you must eat fat. I’m talking good fats such as coconut oil, olive oil, real butter, ghee, fish and animal fats rich in healthy saturated and monounsaturated fats. Nix the bad fats: polyunsaturated vegetable oils such as soybean oil, margarine, corn oil, canola oil, and safflower oil — these fats are composed mostly of inflammatory omega-6 properties. What makes a fat “bad” or “good” is its ability to stay in its natural chemical structure when heated and/or exposed to light. Polyunsaturated vegetable fats have a very weak chemical structure which can easily cause rancidity and oxidation; to avoid damaging the structure you definitely should not cook with these fats. When rancid fats are consumed, it can promote health ailments such as heart disease, fat accumulation, digestive unrest, thyroid hormone imbalance, sluggish energy, and low libido, among other issues. Good quality saturated fats keep their structure when heated therefore promotes balanced hormones, brain health, increased metabolism and optimal cell function. The subject of fats is a weighty topic so I’ll dedicate a future blog post to explain more: the good, the bad, the ugly. For now, just remember: quality good fats come from pastured, organic, and grass-fed sources.
6. Get adequate, quality sleep.
More and more studies are linking weight gain to inadequate, low quality sleep. Indeed, fat loss factors on more than the simple mantra of “eat less, move more”. Lack of sleep increases the stimulus to consume more food and increases appetite-regulating hormones. Lack of sleep reduces willpower to eat healthy. When is the last time you chose a vegetable-protein option as opposed to a sugar-filled carbohydrate loaded treat after 10pm at night? At night, the brain’s serotonin levels are at their lowest. Serotonin is a feel-good neurotransmitter which contributes to feelings of well-being and happiness. When the brain’s serotonin levels are low, the body compensates by increasing cravings for carbohydrates. Now you see why staying up late is the perfect way to sabotage weight loss efforts. Get to bed by 10pm and aim for 7-9 hours of restful, quality sleep in a pitch-black, temperature cool bedroom.
7. Work with a Nutrition Coach.
Hiring a certified nutrition coach will help you achieve your weight loss goals faster by taking the guess work and stress (due to lack of success) out of the equation. A Nutrition coach will customize a food & lifestyle plan specific to your needs therefore exponentially increasing your adherence thus producing faster results. Not to mention, accountability plays a huge part in you staying dedicated and plowing through stressful times. Contact me today for your free 15 minute consultation.
Subscribe above right to receive newly published blog entries instantly in your email inbox!Follow @soulwholesome