As a busy mom of two running a wellness coaching and healthy chef business, I like to make things as easy as possible. My life is already packed full. If something takes too much of my time and effort, it will be hard for me to commit to it on a regular basis. This includes diet and exercise. You would think as a health and wellness coach, I would be spending hours a week on my workout and it is just not the case. Once I became a mom, I decided my time was too precious to spend it doing things I don’t enjoy. Forcing myself to do gym cardio that I dreaded was not worth giving up precious time with my family. This doesn’t mean I ate whatever I wanted and never exercised. It means, I strive for balance in what I eat and my activity. I become more intuitive with what my body wants and needs, and by doing this, I have managed to stay at an ideal weight, while still enjoying myself and not obsessing over diet and exercise. Hike when you can, go for walks, do yoga, lift weights. Whatever it is that makes you happy, do it. If it doesn’t make you happy, find something else that does.
If you are finding the pounds creeping up on you as you age, you are not alone. Our body naturally reserves weight as we age. Our body has evolved to store fat for our ultimate survival. But in today’s modern society, it makes for rapid weight gain. Especially with each passing year past 30. Did you know if you ate only an extra 10 calories a day that you would gain about a pound a year? That makes for 10 pounds between the ages of 30 and 40 that come from less than a bite of food a day. Long story short, we need a lot less food than we think we do as we age.
The good news is; we can make small changes that payoff big time. Also, it is not as hard as we think it is to lose weight. It comes down to consistency and good habits. Let’s face it. Consistency is crucial for success in anything and losing weight is no different. The changes don’t have to be hard but they have to be consistent. There are many ways to keep your weight ideal without having to restrict your lifestyle or spend more time working out than you want. Here are some of my favorite ways. The more of these that you implement, the more weight you will lose without hardly trying! How many can you implement in your life?
Eleven Guidelines for Losing Weight Without Trying Very Hard:
- Use a smaller plate: We often over estimate how much food we want. Use smaller plates to avoid overeating. Use a salad plate as a dinner plate and get seconds if you are still hungry.
- Intermittent Fasting: Giving yourself 12 hours from your last meal of the day to your first meal of the next day allows for full digestion to be completed and for your reserve fat store to be used for energy before new energy intake.
- Increase your vegetable consumption: At dinner, half your plate should be filled with a variety of vegetables if you want to lose weight. Veggies fill you up and have practically no calories. If you don’t love the taste, mix chopped fresh spinach in smoothies, taco meat, chili, sauces, and soups to add fiber.
- Eat more fat: By eating the right essential fatty acids like omega 3’s in chia seeds and salmon, you will feel full and satisfied and your brain will stay focused. Try a bulletproof coffee for breakfast or salmon sashimi for lunch. Add chia seeds to yogurt and water to give your brain a boost and help your body feel full for hours.
- Try the right essential oil combination in your water: A combination of Young Living Vitality™ essential oils in a glass or stainless water bottle with fresh clean water can support your metabolism and curb your appetite. I like 1 drop of peppermint, 3 drops of grapefruit, and 3 drops of lemon. It is the perfect weight loss trio.
- Increase your weight resistance: By upping the amount of weight you are using in your workouts; you are getting a lot more bang for your buck in the weight loss department. You are increasing your strength which will develop muscle tone and burn more calories all day long.
- Skip the snacks: Snacking rarely actually satisfies us enough to change the amount we eat during our meals. If you eat a more satisfying meal and snack less and you will ultimately be more satisfied all day long, while consuming less calories overall.
- Stand don’t sit: Standing one hour burns an average of 100 calories. That means three hours standing can burn off a large snack or a small meal. Be mindful of how much you are sitting and days you sit a lot; you will need to reduce your food intake to counteract the lack of activity.
- Be mindful of your muscles: Keeping our abs tucked and standing straight will not only give the illusion of a more petite frame, it works our muscles. Squeeze your glutes when you are sitting for long periods of time.
- Get more sleep: Adequate sleep on a regular basis reduces stress and helps us process our experiences. When we don’t sleep enough, we increase our cortisol production causing excess weight to stay put around the middle. Experiments with people sleeping a minimum of 8 hours of sleep have shown the participants lost up to 20 pounds in 30 days just from increasing nightly sleep.
- Eat until you are 80% full: This is a principle of the Okinawan’s who have had the highest percentage of centenarians in the world. Eating until you are 80% full will avoid taxing your body and allow you to digest all of your food which ultimately leads to sustained weight loss. If you are not sure if you are full, wait twenty minutes and then reassess.