Did you know there are some simple steps you can take to burn off those last 10 pounds or get started in your health and fitness journey?!
There are and I’m going to give you the inside scoop on 16 small changes in your everyday that will create big results in the end!
1. Swap SODA for unsweetened iced tea, preferably one you made at home, or WATER! Soda is loaded with artificial sugar which can cause weight gain, give you a sugar rush and then a crash PLUS all of that artificial crap makes you crave it so you won’t want to stop drinking it. That soda is doing you absolutely no good. Stop the cycle. Drink water or unsweetened ice tea- add a lemon and/or lime for flavor.
There are and I’m going to give you the inside scoop on 16 small changes in your everyday that will create big results in the end!
1. Swap SODA for unsweetened iced tea, preferably one you made at home, or WATER! Soda is loaded with artificial sugar which can cause weight gain, give you a sugar rush and then a crash PLUS all of that artificial crap makes you crave it so you won’t want to stop drinking it. That soda is doing you absolutely no good. Stop the cycle. Drink water or unsweetened ice tea- add a lemon and/or lime for flavor.
2. Use olive or coconut oil instead of butter! It may take a little bit to you get used to but I promise that you will! Coconut oil is SO good for you and tastes great when you use it to cook veggies! Oh and another tip- Use light olive oil. Why not extra virgin? When cooking over high heat, extra virgin's lower smoke point can cause it to break down into dangerous byproducts.
3. Sign up for an athletic competition to keep yourself motived! Nothing helps you more that setting a goal deadline that you make public! Why not try a 5K fun run or another type of event? Heck, you could even have a Ladies Night In where you all workout and eat dinner together. Set a specific DATE and TIME so you can push towards it!
4. Choose healthier condiments! Mustard, hot sauce or salsa are a much better choice than ketchup, mayo or sour cream! The first three have fewer calories, more nutrients, and usually LESS SUGAR!
5. Plan an activity date! This may seem silly but it makes your relationship with your significant other or friend so much stronger when you play or workout together! Dates such as hiking, game of tennis, biking, taking a walk on the beach, working out are GREAT ways to get to know the other person and I can guarantee you will have fun together without even realizing how active you are being!
6. Eat SLOWLY!! Did you know that it takes the body 20 minutes to realize it is full?! That explains the overeating and how EASY it is to do!! Take your time and drink water while having your meal! It will save you from being uncomfortable later!
7. Choose walking instead of riding. When in a building, try taking the stairs for a flight or two. Park farther from the entrance at the store or walk to lunch instead of driving, if your close! When you are trying to lose weight, every extra step counts!
8. Try avocado in place of butter, mayo and cheese on your sandwich. It may sound weird but avocados are great replacements for those because it is creamy and full of flavor. Plus avocados are loaded with healthy monounsaturated fats and fiber which is more than we can say about those other choices!
9. Steer clear of WHITE refined carbs! Enriched pasta, rice, bread, flour are ALL DEAD substances! They have been changed to white and in the process it strips all the nutrients from them which is why companies turn around and “enrich” them. It’s pretty ridiculous and those vitamins and minerals that they are enriching them with don’t absorb the same way. In this area, stick to WHOLE GRAIN versions. Be sure to read the labels as well because companies have gotten tricky and only use 50% whole grain and 50% enriched. LOOK FOR IT!
10. Rotate your playlist to keep your workout fresh and exciting! You can do this with workouts or even running outside. Your body responds to the beat of the music. Set it up so the slower songs are first then kick into high gear! You will be surprised how much you respond to motivating music playing in your ear!
11. Reward yourself with clothing or fitness gear INSTEAD of food. When you hit a milestone or your goal don’t go looking for food to reward yourself with. Train your brain to stop treating food that way instead pick out something you really want, new yoga pants or something else in your budget. Then when you hit your goal, go BUY them! The satisfaction of buying those pants will last a lot longer than that chocolate chip cookie and you will remember your success every time you look at those pants!
12. Wear a pedometer or activate your smart phones “track my steps” function! It’s always interesting to see how far you have walked even if you are a stay at home mom! I swear I do laps around this house like you couldn’t believe!! Aim for 10,000 steps in one day which is approximately five miles!
13. SLEEP!! Yes, I said it. GET MORE SLEEP! Its shown that 7-8 hours helps muscles recover and makes overeating less likely! Getting enough sleep is such an important piece in your health and fitness. Everything works better when you get enough sleep!
14. Watching TV? Every time a commercial comes on, get on the floor and do 10 pushups, 10 crunches, and 10 squats. Repeat 3 times, only during the commercial breaks and then switch to stretching! It will help you burn some extra calories, keep your brain active AND spend less time just sitting, which is bad for you in long stretches of time! It’s crazy how much time we spend watching TV. Why not put some of that time to use?!
15. DRINK MORE WATER! On a daily basis you should be drinking half of your body weight in ounces of water each day. So if you weigh 160 pounds, you should be drinking 80 ounces. Water is our life source. WE NEED WATER! It helps our organs function properly, flushes out toxins, clears up our skin, helps us feel better, and helps stop overeating. If you are hungry and you just ate, try drinking 10oz of water. You will be amazed how your body confuses being thirsty with being hungry.
16. Dedicate 75% of your plate to VEGGIES!!! The remainder of your plate should be whole grains and lean proteins. It will help you feel more full and will provide your body with necessary vitamins and minerals.
I hope this will help you make a few small changes in your everyday life that will help you shred the rest of that weight or help you feel healthier! There is no better time to start than now!
***Looking for more support and guidance? Check out my Health and Fitness Challenge Groups HERE, it may be just what you need!
