New Year Weightloss Tips

Tammy, a new client, told me she had followed the NutriSystem diet two years ago and lost 40 pounds, but when she stopped ordering and eating the plan's food, she regained all the weight. She came to me in December wanting personal training and a nutrition plan. She asked "What do I have to do? I'll do it, just tell me."

Have you felt like Tammy? I know I did. I've followed every diet, taken diet pills, and every weightloss trend since the 1980s!! I've deprived myself of food, restricted calories, and banned entire food groups. Each time I stopped the prescribed diet, I would gain back the weight. This happened through my 20s, through my 30s, and halfway through my 40s. 

Three years ago, I said "ENOUGH" to all of this. I ditched the diets. If a specific diet works for you, great. If you can continue on it, and eat the prescribed diet long-term, if it's sustainable for you and your lifestyle, then continue. You don't need to read anymore. 

However, if you're looking for a sustainable way of eating, that can support weightloss efforts, then check out these tips below. These are a beginning. I started slow, because I didn't know what I should eat, or what I should do. Here are the FIVE TIPS I started with: 

1. Drink Water: you know this. This is not magic, but I know I feel better, my digestion is better, my skin
is better when I drink water. How much? It's individual for all, but start by drinking half your weight in ounces. I weigh 135 pounds, so I drink 67.5 ounces each day. Sometimes lots more, sometimes a bit less. If half your weight in ounces seems like too much, then just start by ADDING more WATER to what you drink. Set an alarm to drink a few sips each hour; or drink a glass of water after each time you go to the bathroom; or drink a glass before eating anything. 

2. ADD a CUP OF VEGGIES (if possible make them green leafy ones) at EVERY MEAL. Yes, that means breakfast too. Add frozen cauliflower to a smoothie (you won't even taste it), add some spinach to scrambled eggs, or make a mushroom, peppers, and onions omelet. Make sure it's a vegetable you enjoy eating. Eat veggies as snacks and have a cup at lunch and dinner too. This is not about forcing down plain steamed broccoli as punishment for what you ate over the holidays. 

3. MOVE: You know this one too! But don't think of it as punishment or pummeling your body into
submission. Instead ADD movement you LOVE! Go for a one mile a day walk, dance, do some stretching or yoga. Anything that you enjoy. It doesn't have to be running, weightlifting, or a plyo workout, unless you enjoy those workouts. Stream free videos on YouTube, check out my free workout videos on my InstaGram Highlight reels or on my TikTok profile. If you want or need more help, you can hire a personal trainer. I do virtual personal training sessions with all my clients during this COVID quarantine. There are so many fitness and movement options. ADDING loving movement, treating your body to movement, benefits digestion and helps to raise energy levels. 

4. ADD patience: Whatever weight you want to lose, 10, 20, 30 pounds or more. It didn't take one day or one week to gain this weight. It's going to take more than one day or one week to lose it. Aim to lose one to two pounds a week. This allows me to enjoy my food (I LOVE food, and I don't want to be deprived), and allows me to enjoy my life.

5. Change the PERSPECTIVE: If you notice tips 1-4 above all mention ADDING to your daily routine. None mention depriving yourself. None of them mention restricting calories, restricting food groups, or any other restrictions. ADD to your life, instead of taking away. 

Please reach out if you need more help or tips. My goal is to help people feel good, and live confident, healthy lives. Love you guys!

0

Easy ways to have your healthiest year ever!

Every year we make resolutions with the best intentions, but only a small percentage of people keep them up for a full 365 days.

 If a resolution is too complicated or challenging, there's a good chance we won't stick to it for the entire year. But setting goals doesn't have to be so much work; simply committing to tiny tweaks can actually lead to big results. These resolutions are ones you can actually keep — little changes to your daily routine, implemented over time will leave you feeling your healthiest ever!

• Pack your lunch: Not only does bringing your own food to work save calories, but it also helps save money. Both your body and your budget will be better than ever, and you'll know what foods you're putting into your body.

• Maximize your morning: Whether you take time to hit the gym, stretch, or just relax with a cup of coffee, jump-start your day by making the most of your a.m.

• Revamp your pantry: The key to cooking your way to weight loss is having a pantry stocked with the goods you need. Dump your old items for these healthy staples.

• Drink more water: Don't stress out over an exact number of glasses, but set a goal to just stay a little more hydrated. If you are craving a snack, grab water first, and start to keep a water bottle at your desk or in your bag for easy access.

• Try a new form of fitness: Even if you love your go-to workout of choice, trying something new will challenge you both mentally and physically. You may just find an exercise you can't quit when you give something new a try.

• Eat more vegetables: You don't need to try a fancy diet; just eat as many vegetables as you can every day.

• Get up and move: Don't let yourself get stuck sitting all day. Walk, dance, wave your arms around — do anything you can to move daily.

• Smile: It may feel unnatural at first, but forcing yourself to smile can actually improve your mood. If you find little things that put a grin on your face, every day will feel just a little bit better.

• Be nice to yourself: We all have days where we wish we could have been healthier, but don't beat yourself up just because you ditched the gym. Love yourself and your body, even when you're struggling more than usual.

• Stretch: No matter how much time you can devote to it, make it your mantra to stretch more. Improve your posture and keep your muscles healthy by giving them a little extra love.

• Rest up: Make sleep a priority. Try turning in 20 minutes earlier or turning off the screens an hour before you hit the hay.

• Go outside: Soak up a little extra sunlight and reenergize your body by stepping outside, even for a brisk walk around the block.

Need some support and motivation? Join one of my free accountability groups. Fill out the form below to save your spot and get more info!

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

1