Five Ways to Jump Start Your Weight Loss this Year
The New Year is here! It’s a Brand New Year and it’s time for a Brand New You!
Many of us are making the same resolutions this year as we did last year: we want to lose weight, fit better into our clothes, & feel better. Full of renewed determination, we drag ourselves to the gym for endless cardio and think we’re being healthy by eating high fiber cereal for breakfast.
Hold your horses!!! How about trying something different this year? What if I told you that you don’t need endless cardio and bland cereal to reach your goal? Here are five things to try that I guarantee will help you fit into your jeans better sooner than you know it:
Most of us know that to lose weight effectively, you’ve got to stop with the white refined foods, the fried stuff, and the alcohol. Here are some new things to consider.
Eliminate grains from your diet for at least two weeks. Ditch the pasta, chips, bread, crackers, even if they’re “whole grain.” I’m not necessarily talking low carb Atkins style diet here. You can get plenty of fiber rich healthy carbohydrates from vegetables and legumes. Think butternut squash, yams, pumpkin, black beans, kidney beans, garbonzos….Many of us have hidden food sensitivities to grains. Give them up for a little while and if you quickly lose inches from your waist, that’s a big clue. Don’t forget….beer is grain based!!! After about two weeks, you can start to reintroduce things one at a time to see how you feel. Notice if reintroducing the food makes you feel sleepy, gassy, or moody. That’s a sure sign to stay away from that particular food.
Incorporate “bursts” into your exercise routine. Long bouts of cardio (even though they’re supposed to be keeping you in the “weight loss” zone) actually raise cortisol levels which will cause you to store fat around your middle! The latest research shows that the most effective way to burn fat is to do short bursts of intense cardio. This is called interval training. Give yourself 20-30 minutes of cardio but intersperse a good 4-6 intense bursts (about 1-2 minutes long) where you’re giving it all you’ve got.
Stop grazing. I know, I know…the whole “six mini meals spread out through the day” was quite the rage for awhile. But think about it…how can you possibly tap into stored fat for energy if you’re constantly noshing? Unless you know you’ve got blood sugar imbalances, stick to three meals a day, about 5-6 hours apart from one another. Don’t snack in between. In between meals is when you’re supposed to be drinking water! Which brings me to the next point:
Drink pure water!!! This is somewhat obvious but it really does makes a big difference. Take your body weight and divide it in half. That is how many ounces of water you need daily. It’s really, really true that being dehydrated will slow your metabolism down and even lower your energy. The best water to drink is reverse osmosis water. It is completely pure and free of fluoride, which most filters don’t remove. (Fluoride can block iodine which will slow your thyroid, causing weight gain). Because reverse osmosis water is so pure, you’ll need to add trace minerals back in. I like Liquid Ionic Trace Minerals, by BioDesign.
Become a little bit introspective and develop your self awareness. Learn how to put the brakes on mindless eating and become of aware of the things that drive you to food besides hunger. Many of us “fall off the wagon” because we never learned to address our emotions in other ways from losing ourselves in a “food trance.” I highly recommend the Shrink Yourself online program if you feel like you struggle with emotional eating. If an on-line program isn’t your cup of tea, find yourself a nutritionist or a wellness coach that can help you to explore your feelings and keep you accountable. If you’re in the East Bay Area of California, I’m more than happy to set up a complementary consultation with you. Having dealt with these kinds of issues myself, I can offer you compassion, empathy, and sound nutritional advice to boot! Email firstname.lastname@example.org with any questions.
Yours in Health,
Sylvie Nalezny, MA, CNE