These are some tips and tools, to help you feel satisfied and keep you on track, so you can keep the weight off and feel amazing!!
Set Small Attainable Goals
By setting small goals, it gives you something to work towards, and a reason to stay focused, motivated, and inspired. Write down your desires, and keep them visible, so you can be reminded every day of what your workingn towards. It can be anything you want- running a 5K race (this was our very first goal we set for ourselves- man did it feel good when we crossed that finish line together:) – fitting into your skinny jeans, waking up and not feeling tired, and bloated, walking around the block with your kids, trying a new fitness class, whatever you want to work towards, just set the intention and go for it!!
FYI- make sure to be realisitic about your goals, so you don’t set super high expectations! So don’t set the goal to run a marathon, if you haven’t yet run a mile! You get the idea! Stick to goals you can achieve in the next month or so!!
Make Small Changes Everyday
Especially if you are just beginning a new journey, it can feel very overwhelming, to suddenly, have your entire diet and routine, turned inside out. It can feel like too much, too soon, and your left feeling lost, frustrated, and confused. We do not want that. Baby steps!! Remember this is a marathon, not a sprint. You want to feel comfortable in this new lifestyle, not overwhelmed. So just start small. Maybe you set the intention to swap out your soda with lunch, for a glass of water. Maybe instead of having cereal for breakfast, you try a green smoothie- Check out tons of GS options here- Green Smoothie List. Or maybe, you trade in your afternoon candy bar, for a handful of nuts and an apple. Our Go To List of Healthy Snacks. It takes time, commitment, and patience to learn new behaviors, so just be patient and kind to yourself, and start slow.
Remember making small changes each day that build upon each other, make it easy to create lasting habits that you can stick with for the long haul!!
Keeping a Food Journal
This is very helpful in the beginning. This will help you become more aware of what you are eating, and gage your average daily caloric intake. We’re not huge fans of calorie counting, but this can be very helpful in the beginning. The idea is to get comfortable with portion sizes, and gage what x amount of calories looks like on your plate. Overtime, you won’t have to focus so much on the number of caloires, and just be able to eyeball your portions, and go from there. This can be a very eye opening exercise.
They have so many great apps now that help you calculate, and keep track of your calories with pretty much any food choice you can imagine, from the grocery store, to most restaurants. The app we reccommend is MyFitnessPAL. The app allows you to scan any bar code and it inputs the nutrient label onto the app. It also remembers the foods you eat and keeps them in a database, so it’s super easy for you to keep track of everything.
Always Eat Breakfast
There is a reason they say that breakfast is the most important meal of the day. Think about it….
Your body has been fasting for the last 8 hours while you’ve been sleeping (hopefully your getting 8 hours 😝) so your body needs energy, fuel, and fluids, to jump start your metabolism and get those systems Rev-ed up and ready to roll!! Our advice would be to put down those sugary cereals, and aim for something with a little more sustenance, so you stay fuller longer.
Try having complex carbs, protein, and some fiber- this will keep your energy levels up, and give you that extra pep in your step you need, to tackle the day ahead. Green protein shakes are a great way to incorporate tons of nutrients, and goodies into one meal, and they’re easy to whip up, and take on the go. Check out our green smoothie list here.
WATER!! WATER!! WATER!!
Water is your ride or die buddy!! Always have your bottle of water with you, so you can just sip sip sip all day long! You naturally will have more energy and feel better, when you are hydrated and flushing out toxins all day. Aim for a gallon a day, if your bladder can handle it!!
Get your ZZZZZZ’s
Sleeping is muy importante! If your not getting enough sleep, then your more foggy, and more prone to making poor choices. Being sleep deprived also disrupts hormones like cortisol, ghrelin, and leptin, which leads to fat storage, overeating, and feeling run down – and the list goes on and on.
Always Have Healthy Snacks With You
Having healthy snack options will save your from reaching your hand in the cookie jar at 2pm, because your “starving”, and low on energy. Have snacks that are packed with fiber, fat and protein, to keep you full, and satisfied. Like hummus and carrots, or an apple with nut butter! Check out our go-to list of healthy snacks!
Aim to Eat Every 3-4 Hours
This isn’t a science, but it’s a great baseline to start from. A typical day for us is breakfast, AM snack, lunch, PM snack, dinner, Tea time (our new obsession). By eating every few hours, you are keeping your metabolism reeved up, so your constantly burning calories. It typically takes about 4 hours to digest food, so your usually ready for another bite by then. Everyone is different so just gage your hunger, and see what works best for you, and what keeps you from grazing the cookie jar.
Eat More Brown and Less White
This one is pretty straight forward. Complex Carbs like whole wheat bread, and brown rice have fiber, so they keep you fuller longer. The Fiber also SLOWS down digestion, so you avoid that dreaded insulin spike that makes you feel like crap, and stores body fat!! When it’s white, it means it’s refined, and has been stripped of all it’s nutrients, leaving you with nothing but, a big ole pile of sugar and crap!!
Eat More Fruits and Veggies
This is a no brainer. Just incorporate fruits, and veggies at every meal. By doing this you will naturally crowd out, other garbage you usually eat. You only have room for so much, so loading up on fruits and veggies, kicks all that other junk to the curb. Fruits and veggies are our friends. They are low in calories, especially veggies, but super high in fiber, so they fill you up, and our rich in antioxidants and kinds of other good stuff.
Eat More REAL/WHOLE FOODS and Put Down the Processed Junk
Another easy one. Most people now-a-days eat so much pre-maid junk, that is full of chemicals, and god knows what else. No wonder everyone is walking around overweight, tired, and HANGRY!! Try and eat more whole foods. By whole foods, we mean, foods without an ingredient list. Like a piece of chicken, an apple, a salad, quinoa, fish, grapes, carrots, beans, nuts, you get the idea. These Whole Foods (WF) a serious nutritional punch, that will leave you feeling energized, clear, and feeling AH-mazing!! It may take a little more work and time to prepare your food, but you will notice huge changes in your body, your mood, and your life in general!! Start small and build over time- the more you swap in WF, the better you’ll feel, you won’t ever want to go back!
NEVER Deprive Yourself
This is a big one. As you know we believe in a healthy, happy lifestyle, not a quick fix. So our motto is 80% of the time, eat clean, and make healthier choices- 20% of the time, indulge and treat yourself to something special without guilt. Everything is ok in moderation. When we deprive ourselves, we always end up at some point caving, and then binging. Which is not a healthy or kind way to treat yourself. So if you are craving that pizza on Friday night, go for it, but just have 2 slices, and maybe a side salad (Nows the time for the Cesear). Get your fix, and know tomorrow, you will get back on track. Thats what living a healthy lifestyle is all about.
Plan Your Meals Each Week
This is a must, to stay on track, and eat healthy meals at home. If you meal prep, and get organized at the beginning of the week, you will save yourself the hassle of trying to figure out what to cook when it’s 6pm, and your tired and exhausted from working all day- this is when we tend to reach for the take out menu. By taking a few hours on Sunday to get organzied for the week ahead, you will save yourself so much time, energy, and calories!! The more you do, the easier it will become!
Make a Big Batch for the Week
Doing this makes life soooo much easier. We will usually do a big batch of soup- check out some of our yummy soup recipes here, or stir fry, or something we can make once, and eat for a few days. This saves us tons of time, and many headaches. We like to keep things super easy, and effortless! We like eating home cooked meals, but we don’t want to come home and slave over the stove every night! WE ain’t got time for that!! LOL!! Keep it simple and make it easy for yourself. We will even make a batch of hummus, or our protein balls– just so we have everything prepared and ready on hand when we want it.
Schedule Exercise Days on the Calendar
This really helps us stay on track. If we know we work out Monday, Tuesday, Thursday, Friday, and Saturday, then we can allot the time for workouts those day, and make plans around them. That gives us the freedom to totally enjoy and relax on the days we have scheduled off, with out any guilt. By having our scheduled days, it saves us the hassle of the “should we work out today” conversations, and the back and forth. Of course we allow ourselves wiggle room, and flexibility, for things that come up, or if we are feeling like we need another rest day. By having our days on the calendar, takes the thought out of it, and makes it easy for us to stay focused and hold ourselves accountable for our workouts. Print out a blank calender and keep it on the fridge where you can see it!! Write in your workouts, and stick to it!
Don’t Skip Meals
A lot of peeps think they will loose weight, if they skip a meal, because they are “saving” calories, but it’s actually the complete opposite. When we skip meals, not only are we slowing down our metabolism, but now our brain begins to panic and become confused. It’s unsure when it will be fed again, so it begins to store extra fat and calories, just in case. Your blood sugar gets wonky, and thrown off, which makes us cranky, tired, and a fat storage machine. So you are really doing yourself a disservice, by skipping meals. DON’T DO IT FOR ANY REASON!!
Try Not to Eat 3-4 Hours Before Bed
The digestive process takes about 3 to 4 hours depending on the individual, but when you go to sleep your digestive system slows way down, so the food sits in your intestines longer, leaving you bloated and gassy. Also, when your sleeping, your internal systems get to work, cleansing, detoxifying, and replenishing from the day before, so when your digestive system has to work, the other vital systems take a back seat. Which means for you, bloating, dark circles, dry skin, feeling lethargic, and a whole host of other issues, you wake up to the next morning.