Wednesday, September 9, 2020

3 things folks often overlook during their weight loss journey

What you eat

Hey let’s face it what you eat matters. If you’re not getting enough protein, fiber and carbs (yes, I said it, carbs) you are going to experience plateaus and weight gain. 


Examples of the types of protein you should consider are:


Lean beef such as flank steak, sirloin 90% lean ground beef

Fresh tuna, albacore or chunk light tuna fish in the can ( in water)

Chicken thighs (trimmed) chicken breast

Salmon

Cod


If you can get you chicken and beef organic or grass fed and your fish wild caught, all the better. 


Examples of the types of fiber you should consider are:


Green leafy greens like spinach, kale, spring greens (for salads)

broccoli, bell peppers, zucchini


Examples of the types of carbs you should consider are:


Sweet potatoes, brown rice, whole grain pasta, green beans, green peas, carrots, turnips


Although some of these are typically in the veggie category, they are also a great source of carbohydrates that don’t do a ton of damage to the waistline. 


When you eat

I can’t stress this enough.  When you eat is just as important as what you eat in my humble opinion.  Frankly, practicing intermittent fasting is a very effective way to manage your weight. Intermittent fasting is when you choose an eating window in your day.  For example, my eating window is typically 12p - 8p eating the largest meal of the day first. Throughout the eating window, I decrease the portions proportionately at each meal.  The last meal of the day is the lightest, usually a protein shake which I have found boosts my metabolism and makes for a more restful night’s sleep.


A good night’s sleep
Speaking of sleep, it should never be underestimated how much a good night’s sleep contributes to weight management. The more sound sleep you get, the deeper the rejuvenation of your bodily functions and the healthier your metabolism will be.  We all know that your metabolism contributes significantly to achieving a healthy weight. A good night’s sleep will almost guarantee your weight loss goals once you make how much you sleep and your quality of sleep a priority.




Bonus Tip!



Movement

How much you move is definitely related to healthy weight management.  While diet and sleep account for about 90% of your weight loss goals, movement and exercise give you an edge.  Even walking can get the heart rate up, help you break a sweat and get the blood flowing.  All of that contribute to the commonly accepted and basic concept of calories in calories out that is essential to effective weight loss. Thirty minutes a day is all you need.  So take that walk at lunch time. Taking a walk does wonders for your digestion and it’ll do you good to enjoy the sunshine (on a nice day) and get some vitamin D as well as clear your mind from the stresses of the day.


So there you have it. My tips for healthy weight loss. If you want to begin your weight loss journey but don’t know where start, start here

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