The more you know.
TIPS AND TRICKS
Transform your health and wellness journey with simple, effective dietary and lifestyle changes. A few small changes will have a huge impact on your life.
Healthy Eating
Limit yourself to one coffee/tea per day with reduced sugar and dairy. Then, switch to water. Most of us don’t realize how many calories we consume by drinking coffee, tea, fruit juice, soda, alcohol, etc.
Avoid using gravy and sauces. This is an easy way to reduce calories.
Keep it simple, avoid fried foods, processed foods and meats, sugars and sugar additives.
The more sugar you consume, the more you’ll crave it.
Bump up your greens! I’m talking salads and vegetables. This is where many people ride the struggle bus and it’s getting in the way of your success! Try making lunch or supper into a salad every day; eventually, it’ll become a habit.
Fresh is best. Shop for locally grown produce and fresh cuts of lean meats and fish for optimal results. Choose fruits that are in season and shop the perimeter of the grocery store.
Not ALL carbs were created equal. The carbohydrates we get from fruits and vegetables, oatmeal and bread can be very beneficial- not to mention yummy! While you may want to lower your bread intake, eliminating carbs altogether is not necessary!
Limit red meat consumption to 6oz a week. Choose fish, chicken or turkey instead.
Timing is Everything
Turn your clock around. Most people don’t eat enough during the day, resulting in cravings and late night snacking. The bulk of your calories should be consumed mid day when you are active and more likely to burn them off.
There is no scientific evidence that proves eating 5 small meals a day is more effective for weight loss than eating 3 larger ones.
It can take 20 minutes for your brain to register feelings of satiety. If you finish your meal and are still hungry, wait the full 20 minutes. You might be surprised to find the feeling passes.
Stop eating by 7pm, allowing your bodies insulin levels to come back down over night.
Skipping meals will not get you further ahead. This causes the bodies metabolism to slow down and you are also more likely to binge eat later.
Excercise Matters
Exercise a minimum of 3 days a week for 30 minutes. That’s 30 minutes where your heart rate is elevated. Not only will you experience the physical benefits, but you’ll be more likely to eat better.
Strength training is just as important as cardio. Muscle continues to burn calories at rest and you wont cardio your way to a better physique.
Be consistent! There will be times when the scale doesn’t reflect the amount of effort you felt you put in. This happens to everyone. If you stay consistent, you will succeed. Nobody ever got ahead by quitting.
