HACKS TO LOSE WEIGHT AND FEEL GREAT!

HACKS TO LOSE WEIGHT AND FEEL GREAT!

Losing weight or making other healthy lifestyle changes boil down to repeatedly doing the behaviors that support these goals and eliminating those that don't.   In other words creating good daily health habits!  Diet's and extreme interventions don't work. Making small but effective incremental changes in your daily routine does.  Here are five healthy habits that will support weight loss, weight maintenance, and help you to kick ass well into your golden years.

IT'S OKAY TO BE FIRST!

IT'S OKAY TO BE FIRST!

As a personal trainer, coach, mother, and woman I am very familiar with the tendency of women to put the needs of others first.  It is an admirable quality and speaks to the strength and deep caring nature of women.  I think, unfortunately, it is also a major stumbling block in the way of women becoming their best selves in the arena of their own health and fitness. 

TAKE A GUT CHECK

TAKE A GUT CHECK

How healthy is your gut?  This is NOT a sexy question.   It should be of interest, however, if you are trying to lose weight, improve digestion, or simply optimize your overall wellness. Over the last couple decades scientists have been closely studying the bacterial gut environment, or microbiome.  What they are learning is that our gut bacteria have critical functions that are key to good health.

"The Belly Fat Needs to Go"

"The Belly Fat Needs to Go"

I say this to myself and my clients fairly often.  For me, at 55, it would be so easy to rationalize my bit of belly flab. I could just chalk it up to childbirth.  I could (and did) blame it on the natural metabolic slow down that comes with age.  I could keep telling myself there’s not much I can do. It’s not that bad anyway.   But, the problem is, that’s a load of crap.  And I knew it.

THE BEST KEPT SECRET TO WEIGHT LOSS

Great news for anyone trying to lose weight!   One-size-fits-all diet plans are finally going by the wayside.  The latest research shows the best way to succeed in losing weight is to do what is right for YOU.  According to an article in a recent issue (6/05/2017) of Time Magazine, the best kept secret about weight loss is, "no single diet from low carb and Paleo to low fat and vegan will work for everyone."

QUALITY COUNTS!

As a personal trainer I have spent many hours writing fitness programs and physcially training my clients so they can become stronger, healthier, and lose weight. As much as I am passionate about the benefits of exercise for physical and mental health, I know the battle of weight loss/fat loss is won in the kitchen.

KEY #10 PLAN AHEAD

“If you fail to plan, you are planning to fail.”  This quote can relate to many life issues.  It really hits the mark when it comes to weight loss and eating right.  In our society, eating healthy takes more time and effort than eating a junky diet. 

KEY #4 EAT ENOUGH PROTEIN

Protein is important because it is an essential macronutrient and a component of every cell in the body. Our hair and nails are made of protein. Protein is used to make enzymes and hormones.  It also is used by our bodies to build and repair tissues. Protein helps us to feel full and has thermogenic properties that contribute to fat loss.

KEY #3 EAT GOOD FATS

Fats are good for you.  They give food yummy flavor and help you feel satisfied.  Fats are necessary. Every cell membrane in the body contains fat.  Our brains are made of fat.  Fats aid digestion and have a role in hormone activation and immune function.  The body uses them for energy when glucose is not available.