15 Tips to help you stay on track to Reach YOUR MOMENT

Take your training to the next level – whether that means upping your game by signing up for an extreme challenge or just getting off the couch and into your workout shoes for the first time. I’ll be here to guide and support you along your journey by providing expert diet and fitness plans, inspirational videos, informative tips and much more to help you Train for Your Moment.

 

Eat less, exercise more.That’s the simple solution to anyone’s weight loss questions. But if it was that easy, more people would be in great shape. Turns out, some of your other behaviors play a big role in fat loss. Try these 15 tips—including several surprises—to fire up your metabolism speed up your lean body transformation.

1. Have a Plan

The old saying goes: “If you fail to plan, you plan to fail.” Have a realistic goal and set specific targets for your week to reach that goal, says Emma-Leigh Synnott, M.B.B.S, an exercise, nutrition, and metabolism specialist. However, make sure that you don’t end up being too strict with yourself. Life is about more than your diet. So be sure to find that balance between reaching your goal, and enjoying the moment too.

2. Sleep More

Sleep does more than help your body recover from a long day — it actually helps you fight fat. In fact, researchers at the University of Chicago reported that sleeping less than 7 to 8 hours can increase your appetite (forcing you to overeat), slow your metabolism (causing you to burn fewer calories) and make the body retain more abdominal fat. Need another reason to sleep more? Lack of shut-eye is also associated with bad workouts. Do yourself a favor and get some rest. Your body will thank you.

 

3. Eat Less More Often

Eating 5-6 small meals a day will speed up your metabolism and teach you how to eat in portion. Studies have said several things but when you eat smaller meals throughout the day (clean, raw, and healthy), you will rev your metabolism up and it will help you lose weight!

4. Know How Much You Are Eating

Part one of the energy equation is to simply restrict your fuel intake. But unfortunately, most people do very badly with this. Research has shown that most people grossly underestimate how much they are eating, sometimes by up to 50 percent! There are a number of ways you can track what you are eating, such as using MyPlate through livestrong.com or Myfitnesspal,com, but whatever system you use the key is consistency and accuracy.

5. Move More (LOTS more!)

This is, essentially, the second half of the equation – the calories-out side.Unfortunately, most people struggle with this process. In today’s society we are largely sedentary: We travel in cars, we work in front of computers all day and we relax in front of the television. Add incidental exercise (like talking the stairs or tapping your foot) in addition to formal activity (such as playing sports, lifting weights, running, a Beachbody Program) to see the greatest benefits

6. Remove Liquid Calories

You want the truth: 65 percent of Americans drink beverages that are heavy in calories. Not only are these drinks less likely to keep you full, thus leaving you hungry, they are oftentimes loaded with sugar. Yes this means your crystal light, juices, alcohol, pop, sweetened tea, and anything with artificial sweeteners in it!

7. Plan a Cheat Meal

This will help your body see that you are not depriving it from what it is use to and you can splurge, will losing weight!- it is ONE MEAL, not a WHOLE DAY!

8. Make Yourself Accountable

Surround yourself with tools to help you with your journey. Tell your friends. Tell your family. Join my support group or Challenge group! Let people know your goals and ask for their support in helping you achieving them. The more supported you are, the better.

9. Practice Carb Swapping

Carb swapping is is one of the easiest (and fastest) ways to jump-start weight loss. Replace foods like pasta, rice and bread with fruits and vegetables. The fruits and vegetables have fewer calories and carbohydrates than their processed counterparts. That means you can eat more total food without adding weight.

 

10. Eat More Fat

Did you know that the Institute of Medicine recommends that a diet be made up of 25 to 35 percent fat? Turns out, high-fat foods like nuts, avocados and healthy oils can help you lose fat faster than other diet approaches. Just make sure you figure out how much fat you need in your diet to prevent yourself from overeating. And, as always, avoid the trans fats. They’re still not healthy.

11. Eat More Protein

Protein helps you maintain lean body mass (muscle, not fat), and increase the thermic effect of your diet. That is, protein requires more energy for your body to process than carbohydrates or fat. This can subtly contribute to the calories-out side of the energy equation. As a bonus, eating protein keeps you fuller longer, and researchers have shown that it can reduce how much you eat per day by hundreds of calories.

12. DRINK MORE WATER: Become a Heavy Drinker

No we’re not talking about alcohol. While there’s nothing magical about water, the process of consuming lots of liquid can trick you into feeling less hungry. What’s more, when you’re dehydrated you burn 2 percent fewer calories per day, says University of Utah researchers. So if you struggle to control your appetite, drink up before your meal. Then drink some more. You’ll be more likely to fight off fat. You should be drinking 50% of your weight in ounces!

Read more: HERE

13. Drink Shakeology

Your diet should primarily consist of whole-food sources like meats, veggies, fruits and nuts. However, research published in the Journal of Nutrition found those who consume whey-protein shakes lost almost twice as much fat as those who didn’t have the shakes. Magic? Hardly. The protein in shakeology isn’t any more effective than protein found in solid meals. However, most people don’t get enough protein in their diets, and the shakeology is a convenient way to meet your body’s needs.

Read more: HERE

14. Be Patient and Give Yourself Time

You didn’t gain weight overnight, so you will not take it off overnight either. Give yourself time and know that the weight will come off if you stick to your plan.

15. COMMIT to a program

Sticking to a program will give yourself the best results, whether that is getting involved into a support group or a challenge group. COMMIT and write down your goals that you want to reach- share them with me and I will help you succeed. nminton24@gmail.com

Join for Support

 

 

6 Diet Killers…. Why are you not losing weight????

Wondering why all your efforts to drop the LBS are just not happening? Here are 6 BIG reasons!

1) You don’t measure EVERY ITEM you will be eating (eyeballing is never good)
2) You don’t drink enough water. (Make it your MINIMUM to get in at least 100oz)
3) You are eating too much fruit! (limit to 1 a day if you need it)
4) You are eating too much Dairy (yeah yeah, “but greek yogurt is GOOD for you, right?” Kill the dairy and you will immediately see changes)
5) Condiment KING! Lay off the “sauce”. Sodium, calories, sugars are typically loaded in these puppies)
6) Skipping meals cause you are not hungry! I know- sounds crazy- but you aren’t hungry! Well, you are eating to fuel your body for optimal function, not for filling the brain with yummy food you want or crave. Eating frequently helps keep the fire burning. Know your daily caloric intake and divide your meals up to at least 5 times a day. So if you are eating 1500 calories a day, make each meal around 300 calories to keep it easier on your brain. =)- Christine Dwyer

 

DO you do any or all of these??? Try to eliminate one a day and see the results you get in just one week! I would love to know how this helps you hit your goals!!! Comment below what your results are like in just one week after eliminating these all!

 

You can also join a FREE Support group but CLICKING HERE- sign up for a FREE account and I will add you to our group! Join For FREE

 

I also run Challenge Groups (smaller accountability groups for one on one support) want to join? Click here and get your challenge pack NOW! Join the CHALLENGE