If you’re like most Americans, at some point in your life you’ve been told that to lose weight you need to ‘move more, eat less”.
Working in fitness and health for 17 years, I’ve seen SO MANY people try to lose weight by moving more and eating less.
Some progress is made. Pounds do come off. Inches are lost. Maybe weight loss is sustained for a small chunk of time. Then they ‘lose their focus’ (aka get hungry) and the weight starts creeping back up again. (Can you relate?)
MOST people who have struggled with their weight have tried this. And they usually try it multiple times ~ and at some point feel like a failure because the weight comes back on.
Here are my top 3 Tips to try INSTEAD of just eating less:
1. ADD fats. If you choose to go low(er) carb, and are dropping processed, simple carbohydrates from your diet, add in FAT. Coconut oil, nut butters, avocado and (dare I say?) grass fed butter and meats all have super healthy fats which will keep you satisfied, keep your insulin levels from spiking, and craving MORE processed refined carbs.
2. Add High Intensity Exercise (Strength Training) into your Routine. Once you’ve created a strong fitness base (exercising most days of the week for 4-8 weeks) add in some High Intensity Anaerobic Workouts.
3. Create Boundaries. Eat within a smaller time frame. Intermittent Fasting is a great tool you can use to create boundaries around your food habits. Start with a 10 hour window (breakfast at 9am, dinner done by 7pm) and see you you feel.
Take on either just one, or all three of these habits and let me know how you do!
~ June Melia; MS Athletic Training
ACE Certified Personal Trainer
ACE Certified Fitness Nutrition Coach
IIN Certified Health Coach
P.S. Are you living with Metabolic Syndrome? Pre diabetes? Type 2 diabetes? With the right nutritional, exercise, and lifestyle changes you CAN reverse it all!
I would love to help you in 2018! CLICK HERE to learn more!