1. Get Clear on Your WHY
You want to lose weight, but why? What are you looking to achieve?
More energy? Fitting into your clothing better? Improved confidence in yourself and your looks? Feeling happier?
Knowing WHY you are making huge efforts (and sacrifices) to lose weight is important if you are going to see it through.
2. Hydrate, Hydrate, Hydrate
Aim for 1/2 your body weight in ounces of water per day. For example, if you weigh 200lbs, you'll want to aim for 100 ounces of water per day.
In addition to regular tap, herbal tea, seltzer, and sparkling water also count toward that number.
3. Plenty of Protein
You'll want to pack each meal full of protein, for a few key reasons.
a) Of all the macronutrients [protein/carbs/fat], protein takes the most energy (read: calories) for our bodies to burn.
b) Protein keeps us fuller for longer periods of time
c) Protein is "fuel" for building muscle [which is important to losing weight... more on that below]
4. Get Your Veggies & Fruit
In general, veggies and fruit are filled with water [remember hydration!], fiber [promote good digestion], and tons of other healthful benefits.
Also, you can eat a big, huge bowl of salad filled with different colorful veggies...and you get lots of vitamins, minerals and other nutrients, without consuming a ton of calories.
5. Strength Train
Many people mistakenly think that "Cardio is King" when it comes to losing weight. It's actually strength training that is best for weight loss [specifically fat loss].
The more muscle a person has, the more calories they burn at rest. So, getting and keeping some muscle via strength training is a key part of fat loss.
6. Incorporate Intervals
Although I just mentioned that Cardio is NOT king when it comes to fat loss, I more specifically mean long, steady-state cardio. For example: using the elliptical for 60 minutes each day.
On the other hand, short & intense "bursts" of cardio combined with periods of rest or recovery, are excellent for revving the metabolism and burning fat.
7. Train Your Brain
Biceps, abs, and back muscles aren't the only things that need training. The Mental Muscle is the most powerful of all, in charge of all decision-making & habits. More than anything else, it needs to be trained to make decisions and choices that are supportive of your goal.
Start with just 1 of these 7 tips today, and you’ll be on your way to achieving your optimal body, inside and out!
- Coach Michelle
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