How many of us have been “saying” we’ll start working out and eating better but haven’t really made it a priority?
Or maybe you’re frustrated with your lack of results, and those donuts someone brought to the office are looking pretty damn delicious.
Don’t give up! You, yes YOU, are strong enough to overcome this challenge and the next one. Let’s be honest, weight loss is a long, slow and frustrating journey. Shit sucks. But the payout is TENFOLD! Not only will you look amazing, you’ll have more energy, less cravings, better sleep, glowing skin, and be able to rock any outfit you choose. Plus all of the internal health benefits such as reducing inflammation, reducing the risk of diabetes, heart disease, and stress.
So lets talk solutions. I want you to implement these 6 items today and lets get your weight loss back on track. Because…goals. #weddingfit
1. Drink more water.
If you think you’re drinking enough, you’re not. You should be drinking at least 100oz of water each and every day. Measure it! You’re body can survive 2-3 WEEKS without food, but only a few days without water…theres a reason. Your body is approximately 60% water, and it effects kidney functions, temperature control, respiration, and cell function just to name a few. If you sweat (releasing water) and don’t replace it, eventually you’re body will start to protect itself and retain water…which for you means no weight loss, and even potential weight gain! Noooo.
Bored with plain water? Try adding fresh fruit, mint, cucumber or drinking sparkling water instead. Now go chug some water!
2. Start every day with warm water and lemon.
Don’t even get me started again on the benefits of water (see above). However, studies have shown that drinking warm lemon water first thing in the morning not only rehydrates a fasting body, but helps to jumpstart your digestion while efficiently absorbing electrolytes, and boosting your immune system. Umm okay? That sounds worth it right? Right!
3. Increase the cardio!
Increase your cardio by 20 minutes each day. Whether its power walking, sprints, running stairs, or a steady state jog. Cardio burns an insane amount of calories while performing it.The benefits of cardio are endless, but the extra calorie burn is almost always enough to break your plateau. And if you’re just starting you’re weight loss journey this the perfect place to start.
4. Get 8 hours of sleep.
You should be getting a minimum of 8 hours of sleep each night. The more intense your workouts and calorie reduction the more you need. I cannot put enough emphasis on the importance of a well rested body. It will help with weight loss, hydration, muscle recovery, fatigue, and stress. Tonight I want you to set your bedtime and stick to it. Rest could make all the difference.
5. Cut calorie consumption by 8pm.
Consuming calories within a few hours of bedtime makes it harder for your body to put those calories to use, and oftentimes they go directly to fat throughout the night. Get all of your calories in between 8am and 8pm allowing for 12 hours of fasting while cutting calories. This is will not only naturally improve your calorie distribution throughout the day. It will help your body focus less on excess food and more on recovery through the night. Plus you’ll most likely sleep better. whoop!
6. Increase protein intake.
Focus on increasing your protein intake with each meal. Aiming for 15-20grams of protein at each meal, and 5-15grams with each snack. Protein is the main fuel for muscle recovery, and also increases your satiety making you feel fuller longer.
Try implementing all 6 of these changes everyday for the next two weeks and then comment below and let me know what changes you’ve noticed. I can’t wait to see how the next two weeks go!
As always feel free to comment with questions or shoot me an email at firstname.lastname@example.org.
Until next time,