Hey y’all! I hope your week is off to an awesome start! SO…last month my friend Megan, Founder of The Lyons’ Share Wellness, and I hosted a new service at my fitness studio called the September Shape Up! Essentially, I was noticing that lots of the girls at my studio were super consistent with their workouts, however they weren’t getting the results they wanted…
Brit’s 2 Reasons For Lack of Results:
Lack of proper meal planning / meal prep
Doing the wrong mix of workouts
SO, I designed a 4 week program to help them create weekly workout plans and weekly meals plans based on their specific goals and preferences. Megan and I also provided recipes and workouts to put in their plans and track over the 4 week period.
We started the program with a kick off workshop and over 80 ladies signed up and showed up – WOW!
A packed house of ladies fully engaged in our meal prep seminar at the Shape Up Kick off meeting
I led a seminar teaching them how to create an effective workout plan and Megan taught them how to meal plan and meal prep. We also walked through an inspirational goal setting exercise and assigned weekly accountability metrics to track their progress.
Me helping the ladies measure and understand their body fat %
The September Shape Up has been a HUGE success with SO MANYs losing body fat, feeling more energized and most importantly, getting stronger and healthier!
Because the program has had such a tremendous impact,Megan and I decided to video our meal planning and workout planning lessons from the kick off workshop and make the 4 Week Shape Up Plan available online just for you – YAY! We have tons of recipes, home workouts, lessons and personal tips to help you shape up.
Just visit 4weekshapeup.com for details and to register! This means that you (no matter where you live) can sign up for the program and start get results today! Get excited to look and feel like a BOSS. I’m so pumped for your success!
If you have any questions, post a comment below and I’ll answer ASAP! Have an awesome week!
It’s Spring – yippee! In warmer weather I often feel weird eating soup because it seems like such a “cold weather thing.” However I’d like to keep up my soup consumption because doing so is great for weight management. Studies show that people who sip on soup before their meal are more likely eat fewer calories at their meal. Better yet, soup eaters often skip on dessert because they feel full.
Unfortunately, I can’t get down with most Spring inspired cold soups like gazpacho and chilled veggie puree concoctions – just not my thing. So I researched some nutritious and delicious, hot “Spring Soup” recipes to share with you guys. The following Spring Minestrone by Hank Shaw intrigued me because it’s low in fat yet high in protein. More importantly it sounds light and tasty and seems pretty simple to prepare. If you don’t spend much time in the kitchen (no judgement here) I highly recommend the soup bar at Whole Foods – particularly the Moroccan Lentil and White Bean Kale. Try to avoid cream based soups since they are higher in calories and fat.
1 Chop the green onions and green garlic and separate the white and light green parts from the green tops. If you are using regular garlic cloves, put them with the white parts of the green onions. Slice the potatoes and artichoke hearts into chunks you would want to eat with a spoon.
2 In a large pot set over medium-high heat, warm the olive oil for 1 minute. Add the white parts of the green onions as well as the garlic and stir-fry for 1 minute. Add the potatoes, stir to combine and cook 1 minute.
3 Add the diced tomatoes with their liquid and the quart of vegetable or chicken stock. Bring to a simmer, add salt to taste, then cover and cook over medium-low heat for 10 minutes.
4 Add the artichoke hearts and cook another 5 minutes, then add the chickpeas and green peas and cook another 5 minutes. Remove the cover from the soup and add the asparagus. Cook 2 minutes. Add the greens and the green parts from the green onions and green garlic, if using. Stir well to combine and cook 1 minute.
5 Turn off the heat and stir in the pesto. Serve topped with grated cheese.
Hey gang! Spring is around the corner and I know that my inbox will be full of Spring time shape up requests. To keep us ahead of the last minute slim down dash, here’s my 6 quick and easy tricks to burn excess calories.
First, remember that in order to truly lose 1 pound of body weight, we must burn 3,500 calories more than we consume. Assuming your diet and activity remain consistent, adding these 6 tricks to your daily routine can result in losing 1 additional pound every ~18 days. Not bad huh? Also be sure to note that these estimates are based on 150-160 pound person. A lighter person will burn fewer calories and a heavier person will burn more.
Brit’s 6 Tricks
Stand up at your desk instead of sitting. Standing burns about 50 percent more calories than sitting. Standing at your desk for 30 minutes will burn about 72 calories (2X the amount burned while sitting). Standing instead of sitting for 30 minutes = 36 calories
Learn to Laugh. 15 minutes of laughter = 20 calories
Take the stairs instead of the elevator. Climbing two flights of stairs, three times per day = 30 calories
Dance in the mirror. Dancing is a fun, self-confidence boosting calorie blaster. So twerk a little something while getting dressed for work in the morning 🙂 Dancing for 10 minutes = 58 calories
Stretch in front of the TV. Doesn’t matter if you’re enjoying Scandal or the Bachelor, be sure to stretch instead of sit on the couch. 8-10 minutes of stretching = 31 calories
Choose the parking spot farthest from your building entrance. Walking for an extra 5 minutes = 25 calories
Hey guys! I hope you are enjoying your weekend and looking forward to a wonderful week ahead. As you plan for your weekly grind, I just wanted to share a little nutritional nugget of wisdom. Now, you guys know that I firmly believe getting an early start to the day. That’s right, 5:30 am wake up call! There are numerous wellness benefits of being an “early bird” – get up and get that worm! Not only does waking up early help your productivity, but doing so also entices you to eat breakfast which gets your metabolism going.
When it comes to weight-management, studies show, it’s not just HOW MUCH you eat but WHEN you eat that affects your weight. Long story short, here’s why you should eat your BIG meals EARLY in the day and skip late night snacking…
People who eat after 8pm have higher Body Mass Indexes (BMI) than those who don’t
Calories consumed at night are not processed as efficiently as those during the day
Sleep disruption is likely if your stomach is working hard to process food
You are likely to eat larger portions later in the day than earlier (Weil Cornell Medical Research)
At night, you are most likely eating out of boredom, NOT because you are genuinely hungry
That said, you’re probably now asking, “How can I consume calories earlier in the day instead of later?” Well, search no further. I put together this list of 5 Tips to Eat Breakfast Like a King and Dinner Like a Beggar. Check it out 🙂
As a group fitness instructor I see several hard workingmen and women regularly attend the gym and still have difficulty losing weight. They log hours of cardio, eat “low-fat” foods and have loyalty cards to Smoothie King but nothing seems to work. Personally, I also struggled with weight loss until my personal trainer at the time (Thank you Sam!) gave me some “real talk.” See, many of the tips and tricks I learned from my mom and friends were flat out wrong. The reality is that our bodies are really smart and really efficient. Therefore we have to shock them in order to get the results we want. We also have to respect the principles of Biology – I’ve said it before and I’ll say it again, “The only way to lose weight is to burn more calories that you consume.” So with these nuggets of wisdom in mind, I also wanted to share the 5 biggest weight loss lies that led me astray for several years…
Must Do More Cardio – Okay, it’s true that minute for minute, cardio burns more calories than weight training.However, if your usual 30-45 minutes on the elliptical or recumbent bike isn’t doing the trick, it’s because you’re heart rate is getting elevated enough. In order to burn a lot of calories, you have work really hard. Yea, like sucking air at times. You heart rate need to reach the anaerobic zone (60-85% of your max heart rate). This is why interval training is so effective. In interval training, you sprint for 20-30 seconds then take a quick rest and repeat. In fact, you can burn twice as man calories in 10 minutes of interval training as compared to 10 minutes of regular, steady pace cardio activity. The truth is that harder, smarter cardio is the key to weight loss, not more cardio.
Skip Meals to Drop Pounds – Skipping meals keeps you from losing weight in 2 key ways: First, doing so makes you binge eat later in the day because you’re starving. Binge eating stretches out your stomach and allows you to consume far too many calories. Also, eating large meals late in the day leaves minimal opportunity for you to burn off the calories (because you are going to sleep soon and the food just sits in your tummy). Second, starving yourself slows down your metabolism which makes it harder for you to burn calories and harder for you to lose weight. Long story short, don’t skip meals. Eat 5 small meals throughout the day that are high in lean protein and fiber. It actually takes true grit to plan 5 healthy meals than to skip breakfast and lunch and indulge in one giant dinner.
Focus on Fat Reduction – This may come as a shock, but the truth is“Fat (in moderation) is GOOD, Sugar is BAD.” We need fat for bodily functions. “Fats help you absorb vitamins A, D, and E, and they are vital for your nervous system.” – Barbara Roberts, MD, director of the Women’s Cardiac Center at the Miriam Hospital in Providence. The key is to eat unsaturated fats like olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds and avocados. “Several studies have shown that eating small amounts of nuts helps dieters lose weight because the fiber and protein help dieters feel full longer. Dieters are less like to overeat and more successful at losing weight.” – WebMD 2013Sugar on the other hand is the devil when it comes to weight loss. Sugar absorbs quickly, provides minimal nutritional value, makes you hungry and then turns into bad fat if you don’t immediately burn it off. When making a food decisions, always take unsaturated fats over sugar if weight loss is your goal.
Smoothies Make You Skinny – The truth is that most smoothies are loaded with sugar and too much sugar makes you fat. Now, smoothies are good for meal replacements every once in a while as long as they are made with raw fruits and veggies (not fruit juice) and if they include protein. Be sure to ask for a scoop of whey protein in your smoothie so that you will feel fuller and help offset the sugar spike. Be careful about having smoothies for snacks as you can easily pack on an extra 300-400 calories without even realizing it.
My Genetics Make me Overweight – “While genes strongly decide the shape of your body, peoples’ lifestyle (primarily eating too much and moving too little) is by far the main reason they’re [overweight]. Research has shown that our eating and exercise habits are heavily influenced by the people we spend time with the most, which is likely the main reason we see obesity running in families. Genes have an influence, but it’s relatively minor for the vast majority of humans.” – Melinda Johnson, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. The moral of the story is, “Get rid of the genetics excuse and get you some fit friends.” – Brit For realz.
May the weight-loss TRUTH set you free. xoxo, Brit
If you’re like me, then you have tried EVERY diet pill and weight loss supplement in the book! And there are loads out there, such as these Diet Pills from Discuss Diets. But finding the right one for you is tough. Some were relatively safe – Apple Cider Vinegar, which tastes horrible. Some were not so safe – Xenadrine, which made my heart flutter. Nonetheless, as a fitness and wellness professional, I’ve come to understand which supplements are safe and which ones are risky. I’ve also learned which ones are effective and which ones are wastes of money.
You’ve probably heard of popular weight loss pills like…
Hydroxycut
Quick Trim (from the Kardashian’s)
Xenadrine (popular in the early 2000’s)
Stimmurex
The list goes on and on…
All of these pills are “thermogenic” compounds. Simply put, they are a combination of basic vitamins and TON of caffeine. Overall, they try to raise your body temperature. However, simply being hot (literally) doesn’t make you lose weight. If it did, people who live in warm climates would be significantly smaller than people who live in cold climates – as a native Texan, let me tell you, that ain’t true!
When caffeine is used in moderation, it can provide you with more energy to workout and, as a result, you may burn more calories and lose weight. But just taking thermogenic compounds by themselves, without significantly increasing your exercise intensity or daily activity, will not lead to weight loss! All these pills are going to give you is INSOMNIA! And guess what, sleep deprivation is a leading cause of weight gain. So, no need to waste your time or money on any of these thermogenic compunds. They even gave my friend with a Leesa mattress insomnia and mattresses like that can have you asleep in seconds.
The bottom line is that you should NOT trust all of the claims that weight loss pills make and you should not go BROKE buying supplements. When used effectively (in combination with a healthy diet), vitamins and supplements are a great way to fuel your muscles and replenish your body of essential nutrients. There are loads of different kinds out there so it might be a good idea to check out something likes these bcaa reviews by productexpert.in. As by looking at the reviews of a product will help you make a decision on how good it is. The most effective supplements can be purchased over the counter at a local drug or nutrition store. Here’s a list of weight loss supplements that I personally recommend:
Also, here’s an informative table that that provides a good overview of popular weight loss supplements, pills and products.
Forget the B-12 injections, fad diets, miracle drinks, diet pills and quick fix workout plans. Ask anyone who has successfully lost weight AND kept it off and they will tell you that they ATE LESS and MOVED MORE. Burning more calories than you consume is the ONLY true scientific way to lose weight. In reality, this is easier said than done. So here are some helpful tips that have kept me on track during my weight management journey:
I CAN’T out exercise a bad diet– No matter how much I hit the gym, it’s simply too hard to burn off all of the calories of a bad diet. Think about it, a burger and fries could be around 2,000 calories. This means 2 hours of high intensity cardiovascular exercise to work it off. There’s simply not enough time in the day to truly burn off the calories in a bad diet.
I CAN use exercise to speed up weight loss – You must burn 3,500 calories more than you consume to legitimately lose 1 pound. So if you take on a low-calorie diet PLUS burn an extra 400-600 calories per day through an hour of exercise, you will obtain your dream body much sooner!
HOW MUCH I eat is more important than WHAT I eat – Look, you can eat too many apples and still be fat. A calorie, is a calorie is a calorie. If you eat too many calories without burning them off, you WILL gain weight. Don’t be deceived by healthy foods. Too much of ANY food will still pack on pounds.
MAKE yourself love fruits, veggies and water – No matter how much I try, I find it nearly impossible to get my body the nutrition it needs within my daily caloric budget without lots of water, fruits and veggies. No other foods are as low in calories and high in fiber and vitamins. Also, the water keeps my metabolism revved up and makes me feel full.
Keep these points in mind and you start your week. Even a small personal commitment to be more active during the day, eat less or drink more water can make a big impact on your weight management.
I love a good sweat session BUT it MUST go hand in hand with a low-calorie, nutritious diet!
What’s more difficult for you? Eating less? Or moving more?
Guest post by FalafeLover, Grit by Brit Nutrition Expert – A registered dietitian, psychological counseling grad student, former Israeli professional basketball player, former college teammate of Brit.
Imagine if you stepped on a scale every day, recorded your weight into an excel spreadsheet, and then created a chart representing your weight trajectory for a whole year. What, if anything, might you learn about your body weight pattern? And what, if anything, would be the effect on your weight itself?
My dear friend Carly Pacanowski, a Cornell nutrition researcher and fellow Registered Dietitian, has spent the last 3 years investigating these types of questions. And her research as yielded some pretty remarkable results: Carly and her team found that people who simply stepped on a scale and recorded their body weight each day were more successful at losing and/or maintaining their weight!
Recommending daily self-weighing as a weight loss tool remains controversial though, and for good reasons. Although daily weighing may help some regulate their body weight, critics have expressed concern about the impact this routine might have on the psyche. After all, we are not robots, and for a lot of people, weight is not just a number. Would seeing your weight pop up on the scale can negatively impact your self-esteem or trigger upsetting emotions? Even if daily self-weighing does help you lose or maintain your weight, would it cause you psychological distress? Could it lead to a weight obsession, or in extreme cases, lead to an eating disorder?
I sat down (well, actually, went on a walk 🙂 with Carly to get her thoughts on the practice of daily self-weighing. Read on for her expert opinion, so that you can decide for yourself whether or not self-weighing is a habit worth incorporating into your daily routine.
Lindsay: How does self-weighing supposedly lead to weight loss/maintenance?
Carly: This is actually still not completely understood. There are a few different mechanisms proposed for how daily weight monitoring can help prevent weight gain/may even facilitate weight loss. One idea stems from the school of thought behaviorism – that the feedback (weight) of the consequence of our actions (eating/physical activity) is necessary to inform future behavior. The way I like to think about this is like a long term biofeedback. This includes not only weighing oneself daily, but also viewing a graph of their weight trajectory over time. All participants in the studies we do use a computer program to view the graph as well.
Lindsay: What are the potential benefits of daily self-weighing?
Carly: Benefits of self-weighing include increased information about body weight and body weight patterns/fluctuations, which can lead to increased awareness of your eating behavior. An added benefit of daily weighing for women is that they learn to expect a monthly change in weight when they are menstruating. Daily self-weighing may help women recognize and become accepting of this natural change when they see that it is a normal part of their monthly cycle.
Lindsay: What about the potential risks of daily self-weighing?
Carly: For some, daily self-weighing is clearly not a good idea. Other researchers have found associations between frequency of weighing and unhealthful weight control behaviors (excessive restricting, excessive exercise, purging, etc.). On the other hand, there are also associations between daily self-weighing and healthy weight control behaviors (consuming more fruits and vegetables, improved portion control, etc.) More research is needed to identify those who will benefit versus those who might be adversely affected by this practice.
Lindsay: What would you tell someone who is considering daily self-weighing?
Carly: I think I’d first be curious to know their intention for adopting the practice. There is better data showing that daily self-weighing is effective for: 1) preventing gradual weight gain that comes with age, and 2) for preventing regain after weight loss. There is less evidence for self-weighing leading directly to weight loss. But then again, this could simply be because there have not been many studies done on the latter.
Lindsay: Anything else GRIT readers should know about daily self-weighing?
Carly: Whether this practice is beneficial or not really depends on the person. While some may find it to be psychologically detrimental, it works very well for many others who find it to be a useful tool to help them notice a small weight gain before it gets out of control. If you do decide to weigh yourself daily, it is important to be both aware and honest with yourself about the trade-offs.
To learn more about Carly and her research on weight regulation, check out her page: http://www.human.cornell.edu/bio.cfm?netid=crp56
GRIT readers, feel free to share your thoughts, reactions, and personal experiences with daily self-weighing. This is a very new topic, and it would be great to hear your feedback too!
Image: Playin’ college basketball in 2006 – feeling FIT
This post was originally published as a guest feature on Greatist.com, the fastest growing site in health and lifestyle content, reaching more than 3 million visitors in just one year! Follow @jshakeshaft, the amazing fitness editor, who helped me with this post!
Long story short, I’m a fan of “plans.” It started in high school when I discovered Slim Fast and dropped 15 pounds. I gained that back in one summer. During college, I was captain of my women’s basketball team which kept the pounds under control. But when I entered the working world, I packed on plenty of extra “cushioning.” I tried Weight Watchers for about a month, but always skipped meetings and under counted my “points.” Then there was the Atkins Diet, South Beach Diet, Lipodrene diet pills and the cayenne pepper/lemon juice cleanse (Beyoncé put me on to this one). I’d lose 5-10 pounds with each program only to gain it back in a few months. I had officially reached a point where I was failing at every weight loss system. I was a 5’8” 25-year-old who weighed 179 pounds and felt “less than stellar.” I had to get it together. I REFUSED to let another day of my 20’s go by without rockin’ short shorts, high heels and lots of swag! This is when I accepted my weight control Slip up #1:I tried to be perfect.
Fall break vacation 2009 – weighing over 175 pounds
I have a super Type A (slightly neurotic) personality and get really pumped up about new a diet plan or workout regimen. But if I slip up even once, I beat myself up and eventually quit. Being mean to myself does not help me lose weight. So, I had to accept the reality that most “plans” aren’t doable for the long haul. This meant getting rid of my “all or nothing” weight loss mindset. Instead of feeling guilty for slipping up, I started keeping a mental note of what I ate and tried to match my food intake with equal calorie burn. For example, if I killed a burger and fries at lunch, that was cool. It just meant I’d have a small side salad for dinner followed by an extra 30 minutes of cardio. Simple, right? Not quite.
Despite having this revelation and starting to feel more balanced, I wasn’t losing as much weight as I wanted. What was the problem? After downing a bag of trail mix one afternoon, I realized Slip-up #2:I ate too much. Simply put, it goes like this:
Choosing a healthy snack = a good look 🙂
Eating five servings of a healthy snack = not a good look 🙁
At a wedding in 2009 “mean muggin” – I was thick but still cute right? 🙂
The fact that I ate too much was the most difficult truth for me to accept because I actually ate healthy food! The problem was that I simply ate too much of it. So, it was really hard to burn more calories than I consumed, which is the only way to legitimately lose weight. You’ve heard it before, “eat until you’re satisfied, not until you’re full.” Well, it’s true. I had to accept that portion control is just as, if not more, important than food choice.
On that same note, I discovered Slip-up #3: I overestimated my calorie burn. Since I work out regularly, Ialways figured I deserved a diet “buffer.” But, turns out our bodies don’t blast as many calories as we think. Calorie counters and heart rate monitors often over count calorie burn. This is because several factors like hydration, stress, diet, genetics and room temperature aren’t considered. The bottom line is this: The harder you work the more calories you burn. So, I started using the Talk Test to quickly and effectively measure my Rate of Perceived Exertion (RPE) and indirectly measure my calorie burn. If I’m breathing really heavy (like “sucking air”) I know I’m torching calories because I’ve reached my anaerobic training zone. Now when I work out, I try reaching and staying in this calorie blasting zone to maximize the burn!
Hosting a house party in 2010 – gettin’ my GRUB ON
I’m not going to lie, after weeks of trying to eat less and move more, I was having some serious hunger pangs! Luckily, I found that simply drinking a glass of water did wonders for my cravings. Check this, most of the time we think we are “hungry” we are actually “thirsty” due to dehydration. Also dehydration makes us feel lethargic and we crave sugar and other simple carbs that make us fat. So there you have it, Slip-up #4: I didn’t drink enough water.
Now, I was on a roll! After a few months proactively addressing my weight control “slip-ups,” I was feeling good, slim, and energetic. So one day I decided to weigh myself. Up 6 pounds? WHAT?! How did that happen? Then I thought to myself, hmmmm… I had indulged in ice cream the night before and a little bacon at breakfast… and pizza on Friday night.
Ramped up my workout intensity w/ hour-long Turbo Kick classes
That’s when I clearly saw Slip up #5: I needed a reality check. After that random weigh-in, I started weighing myself every morning (yes EVERY day) and have done so for over 1 year now! This habit is controversial because body weight fluctuates for a variety of reasons (mostly due to hydration levels). However, the fact of the matter is that the numbers on the scale are your body weight at that time. THE TRUTH WILL SET YOU FREE (or at least it did for me)! Being mindful of my weight on a daily basis makes me think more deeply about what I am consuming, my digestion patterns, hydration levels, sweat output and calorie intake/burn. While my daily weigh-ins help keep my weight in line, my “heavy days” can be very discouraging. I have to constantly remind myself to keep the big picture in mind – my fitness, health and happiness, not just the numbers on the scale.
Me now at 153 pounds 🙂 Feeling “STELLAR”
My slip-ups have taught me that weight management isn’t about the latest and greatest diet or workout plan; it’s about continuing on a lifelong journey of developing and strengthening healthy habits. There will always be good days and bad days, but success comes from balance. Now, at 27 years old, my weight ranges from 150-155 pounds. I’ve maintained this weight range for over a year without the use of any expensive weight loss plans or diet pills. I feel strong. I feel healthy. I feel authentic. Most importantly, I ALWAYS rock my short shorts, high heels and lots of SWAG!
What are some of the “craziest” weight loss plans/cleanses that you’ve tried?
Do you have any “slip-ups” to add to my 5?
Me now in 2012 – teaching Turbo Kick for my “side-hustle” 🙂
I know most of you are already hard working, disciplined people who make sure to get your workouts in and stick with a pretty healthy diet. But when it comes to knocking off that last 5-20 pounds, it’s like nothing gives.
Well, I hear your pain. Despite being active in sports and dance since I was 3 years old, I was def a fat kid growing up. I weighed 106 pounds in 3rd grade…yeah it’s true. I also struggled with my weight throughout middle school. In high school I discovered Slim Fast and dropped about 15 pounds, but then after college I “fluffed up” again after I quit playing basketball. Now, I’ve finally gotten to a place where I’ve figured out my body enough to really be able to drop weight and keep it off.
Even though I worked out a lot and ate relatively healthy, I identified 5 key reasons why I wasn’t losing weight. See if any of these habits apply to you…
I tried to be perfect – I have a super Type A (slightly neurotic) personality and would get really pumped up about a new diet plan or workout regimen. However, if I slipped up even once, I’d beat myself up and end up quitting the plan altogether. Now, I’ve learned to be nicer to myself. Look, there will always be good days and bad days, but weight management is all about balance. If I smash a burger and fries at lunch, that’s cool. It just means I’ll have a small side salad for dinner followed by an extra 30 minutes of cardio. Don’t take everything so seriously! Just keep a mental note of what you are consuming and make sure that you always match your intake with calorie burn.
I needed a reality check – They ONLY way I’m truly able to manage my weight is by weighing myself on a DAILY basis – yes daily! Sometimes, you just need to see the numbers on the scale to give you a reality check. If you actually see that you have gained 5 pounds, you will be more mindful of what you eat. I challenge you to go to Wal-Mart, by a digital scale and weigh yourself every morning. You will thank me later 🙂
I ate too much – Even though I ate healthy food, I ate too much of it. Therefore, it was really hard to burn more calories than I consumed, which is the ONLY way to legitimately lose weight. You’ve heard it before, “eat until you’re satisfied, not until you’re full.” Well it’s true – portion control is just as, if not more, important than food choice.
I ate too late – Unless you are doing a hardcore cardio workout at 8:00pm, your body really doesn’t need that much fuel late at night. Try to eat most of your calories early in the day so that you have all day to burn them off! Think about it this way, everything you eat in the evening just kind of sits on you…not cute. One of my favorite quotes is, “Eat breakfast like a king, lunch like a prince and dinner like a beggar.”
I didn’t drink enough water – So check this, most of the time you think you are “hungry” you are really “thirsty” due to dehydration. Many of us get tricked into eating when our bodies really want WATER! Your metabolism slows down when you are dehydrated. Also dehydration makes you feel lethargic so you crave sugar and other simple carbs that make you fat. Drink up, water is your weight loss friend!
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