Kick your summer into gear with these 5 key points to get to your weight loss goal!
1.) Power up your protein: 25 grams of protein within 25 minutes of waking up. Starting your day off with a substantial amount of protein decreases cravings throughout the day, stabilizes your blood sugar, and helps to continue to lose weight long term.
2.) Drink ½ ounce of water per pound of body weight every day: try incorporating your water intake before meals. Drink a 16 oz water bottle before every meal and this will decrease the amount of food you eat on average of 75-90 calories. Water also helps energize muscles. When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer.
3.) Avoid eating carbs from bread, pasta, and rice past 4 pm. Keep your dinners light consisting of lean protein options and lots of vegetables. Too many dense carbohydrate choices at night with little activity will cause your body to store those carbs in unwanted places. The main reason you want carbohydrates in your diet is for energy, and when you are at home sitting in front of the television or computer, you don’t necessarily need those carbs! Besides, too many carbs at night will leave you feeling sluggish the next day.
4.) Increase heart healthy fats: these fats lower your insulin levels, so the extra calories you eat are burned off for energy, instead of being stored as body fat. These fats also increase your body’s production of energy, and also improve the blood flow to muscles during exercising, thus increasing your body’s ability to burn more unwanted fat stores.
5.) Avoid sugar! We all know sugar has its harmful effects, but do you really understand what it can do to our body? The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch. Sugar can also decrease growth hormone (the key to staying youthful and lean). Sugar feeds cancer, can interfere with the absorption of protein, and contributes to diabetes and high cholesterol. What should you do? Start with reading labels and avoid ingredients with sugar in the first 5 ingredients. Cut out foods you know have high sugar content. Start looking at grams of sugar on labels, and limit to 40 grams of added sugar a day. This does not include fruit.