Why? Why do you want to lose 10 lbs?
What happens in your day-to-day life that is different if the number on a scale is 10 lbs less than it currently is?
You say its because you are lighter.
Why?
You might say its because you want to look good in a bathing suit next weekend..
Why?
Who decides if YOU look good in a bathing suit?
ANSWER. YOU! You decide and it is truth time, it is not how you look, it is how you FEEL in a bathing suit.
A point I have been driving home for weeks and months (and maybe years) is it is still NOT about that number on a scale. If you trade 4 lbs of fat for 4 lbs of muscle, you still weight the exact same amount.
Going back to the opening question, 'why do you want to lose 10 lbs?' It is not really about the number on the scale (I am pretty sure you should break up) but it is most likely how you want to feel.
I am on this mission to help professional women break up with the scale and ditch the diet culture and feel more confident in their current wardrobe without giving up Happy Hour or upcoming pool wine!
Today's tips are so simple that they will be instantly available for you to get started TODAY!
Plan in advance. In the perfect world, you sit down once a week and map out your meal plan. What will you eat for breakfast, lunch and dinner? That then helps you create your grocery list. Guess what, we do not live in the perfect world, so lets break this down even smaller. Can you plan 24 hours in advance? Before you go to bed or right after dinner, map out your meal plan for the next day. Planning in advance is always my #1 tip for success for shedding the extra load. If you are deciding what to have for dinner @ 4:00 PM, it is too late. You are already hangry, tired and worn down, and you will not make the best decision. You can even plan your SNACKS. Imagine walking to the fridge for carrots and hummus because you know that's your plan versus grabbing a bag of chips from the pantry because you are starving. Better options abound, you just have to plan ahead.
Plate Creation: I try not to spend too much time on MACROS (fat, protein, carbs). They are definitely important and knowledge is power, but very few people want to track everything you are eating every day, BUT you can create a well balanced plate by including three things:
- PROTEIN: Protein helps keep you fuller longer. If you add more protein to your diet, you will naturally cut out other food. By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically. So add protein to every plate.
- HEALTHY FAT: I definitely grew up in the era where FAT was evil. Needless to say, the science of nutrition has come arou d and we know now it is about what type of fat and there is even a term for it GOOD FAT. That makes it easy. Ideas for good fat:
Avocados.
Cheese.
Dark chocolate.
Whole eggs.
Fatty fish.
Nuts.
Chia seeds.
Extra virgin olive oil
Coconut oil
A portion of good fat is about the size of your thumb, so a small amount has BIG impact. According to the American Heart Association, "Dietary fats are essential to give your body energy and to support cell function. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones."
- FIBER: Getting enough fiber by building your diet around vegetables, fruits, legumes, whole grains, nuts and seeds, is important for overall health and disease prevention. Fiber thinks body fat is a joke. Fiber increases dietary bulk, decreases energy density and reduces energy intake.
We can divide fiber into two general categories, based on their structure and what they do in our bodies.
Soluble fibers are viscous and fermentable, and can lower our blood cholesterol.
Insoluble fibers help to bulk up stool volume and improve motility.
We need both types of fiber in our diets. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
EXAMPLE OF MEALS WITH THESE THREE COMPONENTS:
- Scrambled eggs in olive oil with leftover veggies and avocado
- Smoothie with small portion of fruit, spinach, nut butter and protein powder
- Dinner bowl with quinoa, feta cheese and roasted veggies
