Hello Fit Fam!!
Since so many of you have been asking me for tips on how you can lose weight lately, I thought it was worth a post. I want to start by saying that ABS ARE MADE IN THE KITCHEN. There is no such thing as targeted weight loss or a magic ab workout that will give you a six pack. If you want a visible six pack, you have to be lean enough to see it. How do you get that lean?? Diet!!
Here are my top 10 (well, 11) diet tips that will help you be successful:
1. Plan and Prepare: The old saying is true, fail to plan and you plan to fail. If you don't have a plan for what you're going to eat that day or week, you will likely make a bad decision and derail your diet. This isn't a question of willpower; it's more about ensuring you aren't put in a position to "settle" for something that doesn't meet your macro requirements or nutritional needs. I like to meal prep on Sunday and portion out my meals for at least the next few days. Do what works for you, but keep in mind that eating on the fly will likely result in sub-optimal results.
2. Eat 6 Small Meals per Day: Eating 6 small meals per day (every 2 to 3 hours) will optimize your metabolism and prevent you from getting hungry or overeating.
3. Don't Snack or Graze: You need to give your metabolism and digestive system a break. Eat the amount of food for your meal and then don't eat anything again until it's time for your next meal. If you are following #2, you will only have to go 2 hours before you can eat again.
4. Eat Lots of Veggies: Veggies help you feel full. They offer a lot of volume without a lot of calories. They are also packed with nutrients!
5. Limit Carb Intake: Carbs spike your glucose levels and impair fat loss. If you are going to eat carbs, it's best to do so either before or after a workout. Your body is better prepared to utilize those carbs around a workout and is less likely to store them as fat.
6. Drink Lots of Water: Not only is hydration good for our bodies, it helps us feel fuller longer, removes toxins and prevents water retention. Aim to drink at least 8 glasses of water per day.
7. Use Low Calorie Condiments: Condiments can add a ton of extra calories, sugar and fat to your diet, if you're not careful. Be sure to read the labels. I recommend sticking to hot sauces, mustard, sugar free bbq sauce, no sugar added ketchup and sugar free syrups (for coffee).
8. Eat Protein with Every Meal: Protein helps to keep your glucose levels stable as well as assist with muscle development. Lean protein also has less calories per gram, so you can eat more of it, without consuming an excessive number of calories.
9. Limit Alcohol Consumption: Not only does alcohol have a ton of extra calories, it is also bad for your metabolism. If you are going to drink, try to limit the number of drinks you have and stay away from high calorie/sugary fruity drinks. Opt for a vodka/soda for something like that instead. Also, try to drink slowly and drink lots of water to dilute the alcohol in the blood.
10. Clean Out the Pantry: If you are tempted by the unhealthy foods in your pantry, get rid of them. Do whatever you need to do to set yourself up for success.
11. Get Lots of Sleep: Lack of sleep is scientifically proven to have negative effects on weight loss as well as other key functions, including your thyroid. Aim for a minimum of 7 quality hours of sleep each night.
I hope you find this post helpful. Do you have other tricks you use to stay on track? If so, I'd love to hear about them in the comments!
Since so many of you have been asking me for tips on how you can lose weight lately, I thought it was worth a post. I want to start by saying that ABS ARE MADE IN THE KITCHEN. There is no such thing as targeted weight loss or a magic ab workout that will give you a six pack. If you want a visible six pack, you have to be lean enough to see it. How do you get that lean?? Diet!!
Here are my top 10 (well, 11) diet tips that will help you be successful:
1. Plan and Prepare: The old saying is true, fail to plan and you plan to fail. If you don't have a plan for what you're going to eat that day or week, you will likely make a bad decision and derail your diet. This isn't a question of willpower; it's more about ensuring you aren't put in a position to "settle" for something that doesn't meet your macro requirements or nutritional needs. I like to meal prep on Sunday and portion out my meals for at least the next few days. Do what works for you, but keep in mind that eating on the fly will likely result in sub-optimal results.
2. Eat 6 Small Meals per Day: Eating 6 small meals per day (every 2 to 3 hours) will optimize your metabolism and prevent you from getting hungry or overeating.
3. Don't Snack or Graze: You need to give your metabolism and digestive system a break. Eat the amount of food for your meal and then don't eat anything again until it's time for your next meal. If you are following #2, you will only have to go 2 hours before you can eat again.
4. Eat Lots of Veggies: Veggies help you feel full. They offer a lot of volume without a lot of calories. They are also packed with nutrients!
5. Limit Carb Intake: Carbs spike your glucose levels and impair fat loss. If you are going to eat carbs, it's best to do so either before or after a workout. Your body is better prepared to utilize those carbs around a workout and is less likely to store them as fat.
6. Drink Lots of Water: Not only is hydration good for our bodies, it helps us feel fuller longer, removes toxins and prevents water retention. Aim to drink at least 8 glasses of water per day.
7. Use Low Calorie Condiments: Condiments can add a ton of extra calories, sugar and fat to your diet, if you're not careful. Be sure to read the labels. I recommend sticking to hot sauces, mustard, sugar free bbq sauce, no sugar added ketchup and sugar free syrups (for coffee).
8. Eat Protein with Every Meal: Protein helps to keep your glucose levels stable as well as assist with muscle development. Lean protein also has less calories per gram, so you can eat more of it, without consuming an excessive number of calories.
9. Limit Alcohol Consumption: Not only does alcohol have a ton of extra calories, it is also bad for your metabolism. If you are going to drink, try to limit the number of drinks you have and stay away from high calorie/sugary fruity drinks. Opt for a vodka/soda for something like that instead. Also, try to drink slowly and drink lots of water to dilute the alcohol in the blood.
10. Clean Out the Pantry: If you are tempted by the unhealthy foods in your pantry, get rid of them. Do whatever you need to do to set yourself up for success.
11. Get Lots of Sleep: Lack of sleep is scientifically proven to have negative effects on weight loss as well as other key functions, including your thyroid. Aim for a minimum of 7 quality hours of sleep each night.
I hope you find this post helpful. Do you have other tricks you use to stay on track? If so, I'd love to hear about them in the comments!
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