4 Steps To LOSE 5-10 Lbs in 1 month or More! #3 is HUGE
Liz Naccarato - Director of F.I.T. Academy/Owner of Nacc Fitness/Certified Holistic Nutritionist
If you are already aware that consuming refined sugar, drinking sugary drinks and eating processed foods in excess will work against you on our weight loss journey, then you may be asking yourself the question, “what else can I do to see results without killing myself in the gym?” We all have heard the saying that “You can’t out train a bad diet,” it’s sad but true. 1. Here are 4 things that have worked with individuals who have lost 5-10lbs in a months time.
1. Drinking more water. Anyone who has lost a significant amount of weight will tell you that they increased their water intake. They became more aware of how much water they drink in a day and how beneficial it can be for weight loss and other factors in their lives. Tracking water not only helps with weight loss but it also helps with the following things.
o Keeps your skin healthy and hydrated.
o Helps keep you full ( I always suggest drinking 1 glass of water before any meal)
o When hydrated, your body becomes more regular and can eliminate digestive issues you may have.
o Flushes your body’s waste (You don’t need any expensive product you just need water)
2. Eating a combination of healthy fats, healthy carbohydrates and proteins. When looking to lose weight, I suggest introducing healthy fats (oils, peanut butter, avocados), healthy complex carbohydrates (oatmeal, yams, quinoa), and healthy whole proteins (chicken or turkey). Adding these into your nutrition as a combination can help you feel saturated and leave you with less of a desire to reach for treats as soon as you finish eating.
3. Stop late night snacking. If you’ve eaten the right amount of calories needed for your body, then being hungry might not be your issue when needing a snack (first always ask yourself, “Have I had enough food for the day?”). There may be a few other reasons you are late night snacking. Go ahead and ask yourself these questions if you start to crave after a meal.
o Have you drank enough water? Dehydration may be the reason you’re craving have a glass of water and see if you’re still hungry.
o How much protein have you eaten today? Protein helps with keep you satisfied longer than eating just carbohydrates and fats.
o How was your sleep? If you are tired, then you may be more inclined to crave sugary foods or salty foods (which could be higher in calories).
4. Eat more fibrous green vegetables. If you are working in a calorie deficit in order to see weight loss results then you may be left feeling hungry after a meal (if you have worked out harder during the day you may need to increase your food intake by 200-300 calories). I always suggest to my clients to increase their vegetable intake. Vegetables such as cucumbers, green beans, celery, asparagus and leafy greens can make you feel more full all while keeping your calories low enough to still maintain a calorie deficit in order to keep you on track with your weight loss journey.
These are just a few things that I have found over the years have helped individuals with their weight loss goals. Of course movement of any type will also increase your chances of getting the best results at a quicker rate. Go ahead and try a few of these out. Try adding in small changes daily/weekly or monthly in order for the new habits to stick around. If you’re searching for a quick fix, then remind yourself that quick fixes don’t last, and really do cause more damage to your health. As tempting as it is to lose that quick 10 lbs, it is always best to work on being patient, and follow a plan that is more focused on education, and sustainability.
xoxo - Liz Naccarato - Certified Holistic Nutritionist