Question: How Should I Be Eating?
For weight loss to start, there must be a shift in the food portion paradigm
Focus On the Plate Please 🙂
As children we were often told to eat everything on our plate and we have been conditioned to feel like it is the proper thing to do. A simple strategy for weight loss is to choose a smaller plate or bowl to use when eating, as you will be easily moderating portion sizes.
Eating and Mindfulness
How many times do we sit in from of the television and snack for an hour or more on unhealthy treats that piles on the weight. Being mindful means being aware, really noticing, really tasting and smelling the food we are unconsciously eating. We can get into the habit of eating without thinking about how much we are actually eating and the weight can pile on.
Another tip to cut down portion sizes is to get into the habit of leaving a portion of your dinner uneaten. Just leaving some of it to eat later, supports you and helps change your mindset. This action helps you to be mindful about what you are actually eating. Wrap up your leftovers to eat at a later time and before you know it, you will be perfectly satisfied with your smaller portions.
Eating and Mindfulness
Being mindful about how much food is being eaten is a huge shift and is a simple tip to incorporate. It will make a big difference not only in becoming more aware of how much you are eating but it is such a easy thing to start
Start Drinking 3 Litres of Water Every Single Day
For People who only drink one or two glasses of water ad day, this means a huge change and I have had clients express concern that drinking 3L of water a day will make them look bloated. Actually the opposite is true. When your body doesn’t get enough water, it holds on to the water it does have and bloating is the result.
The human body needs to be hydrated and it is extremely unhealthy to only drink 1 glass of water a day. When you start to drink 3L of water a day, your body will quit holding on to the water it has…when you get enough water, it will flush out the excess food you don’t need which will help you lose weight.
How You Are Feeling Determines Whether You Will Lose Weight Or Not
How we feel affects what we do.
Dehydration Drains Our Energy, Making Us Feel Low, Apathetic, and Tired.
I can’t make another burger, I just want to go home right now, I’m hot and tired…but I own this joint-who will serve up the dinner platters if I leave?
Being aware of our own emotional state is important to weight loss.
When we are fatigued, we don’t want to workout, to go to the gym or put forth any effort.
Try this experiment…
The next time you feel hungry, drink a glass of water and wait 10 minutes. People who have tried this notice that after 10 minutes, they don’t feel hungry anymore.
Drinking one or two glasses of water a half hour before a meal helps to make you feel more full. You don’t need as much food and this helps you reach your goal of losing weight. Simple steps are effective, right?
Sipping water all day from a one litre water bottle is a great way to get the 3L you really need to not be dehydrated. Remember, quite often when you feel hungry- you are often only thirsty.
Refreshing ~ Healthy Great For Weight Loss
Additionally, the extra water will improve the look of your skin-a nice secondary benefit
Metabolism & Losing Weight
These Two Factors Go Hand in Hand
Some People Were Born Lucky
People with a fast metabolisms can burn calories – lots of them- even when they are just sitting still!
Other people are not so lucky.
If you are one of the unlucky people, who can gain 2 pounds overnight from an order of fries and a child-size burger, here is something that can help.
You Can Train Yourself to have a Fast Metabolism
Eating More Often Is Key
You can train yourself to have a fast metabolism by eating every two or three hours. Starving all day and binging at supper is not the way to lose weight and it is not healthy either.
Eating Mindfully Is Transformation At it’s Finest-You choose to pay attention to when you eat and what you eat. AWESOME MINDFULNESS
Eat every 2-3 hours & Add In Exercise & Training For Rapid Weight Loss
Do Cardio Exercise 3-5 Times Every Week
Cardio exercises, such as running, walking, swimming, treadmill, and more are a great starting point and many people think cardio is all you need to lose weight. If you apply all of the tips in this blog and do only cardio you will probably see some results.
But Is Cardio Enough For You? Not!
If you are really intense about your weight loss, it will not be enough for you, so add in weight training. You will want to achieve better and faster results so here’s the thing…
Add Weight Training
Weight Training Tips
When I go to the gym sometimes I see guys working on building their biceps almost exclusively. They might do a bit of something else but almost every time I look up, there they are, working those biceps again.
Their biceps are looking good… But those guys usually aren’t even thinking about weight loss.
We Are 🙂
So let’s focus on exercises that use more than one muscle group because when you do these multiple muscle exercises, your body will continue to burn calories even when you stop the exercise.
Now that is a wonderful fact…think about it to keep you going, when the going gets tough…DIG IN
Adding multiple muscle exercises into your workout routine saves time in the long run and you will see results faster. TIP: Multi-muscle exercises should be performed first in your workout while your muscles are strong and fresh. Upper body compound exercises include the shoulder press, chest press and rows. Squats, lunges and step-ups target the several muscle groups in the lower body. Deadlifts, cleans, thruster and snatches work the multiple muscle groups in the entire body.
Here’s what You Can Do:
Perform each exercise for 40 seconds with 10 seconds rest in between each one. Be sure to rest 40 seconds after each round. This routine can be completed twice a week for total body toning. This list of multi-muscle exercises hit several key areas at once, helping to tone your body from head to toe. There are exercises for multiple muscle groups that work your upper body, lower body or target your entire body as a whole.
Exercises To Tone The Entire Body & Burn More Calories For Weight Loss
- Alternating lunge with Bicep Curl
- Dumbbell Squat with a Push Press
- Plank Row to Burpees
- Two-Arm Dumbbell Row to Tricep Kickback
- Forward Lunge Rotation
- Push up to Rotation
- Jump Squat with a Shoulder Press
Upper body compound exercises include the shoulder press, chest press and rows. Squats, lunges and step-ups target the several muscle groups in your lower body. Exercises such as deadlifts, cleans, thrusters and snatches engage multiple muscle groups throughout your entire body
Beginner Level: 1-2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds
TIP: Workout With A Friend, Buddy or Group to Stay Motivated and to Push Those Limits. Be sure your partner is As Invested As You Are.
TIP: Sleep 7-8 hours every night to stay healthy. With too few hours of sleep the body suffers from stress and produces the stress hormone cortisol. This often results in weight gain especially around the ab area.
Begin Each Day With a Happy, Positive Morning Habit to Start Your Entire Day of Right.
As you are waking up count your blessings, make a mental list of things you are grateful for or things you appreciate. This will set the tone for your day. Take a few moments for a walk, or just look at your view and appreciate the little things. Be mindful of the good in life. On mornings when you feel energetic, do some squats, push ups or jumping jacks for fun and to start your day off right. That way you will make more positive choices and feel empowered for the entire day.
As You Are Burning More Calories, Congratulate Yourself For Your Successes-Telling Yourself or your Gym Partner how great you did at the gym and how strong you are feeling because of your workouts. It is very important to maintaining the momentum.