Tip #1: Get your Beauty Rest. So much of weight gain or the halting of weight loss can come from stress our body is going through. This includes mental, emotional, and physical stress. Some stress is good, but we want to avoid the over stress. A lot of this is how much sleep we’re getting. Make sure you’re getting at least 7 hours of sleep each night and if you can, 8 would be ideal! Make it priority. Put away electronics, and give yourself some quality sleep. Obviously if you’re in the trenches of raising little kids, especially newborns, you may not be able to manage this, but do your best. When we are in a sleep deficit our body releases stress hormones, such as cortisol, which aids in storing fat! Yikes, not exactly what we want! So get your beauty rest. Also, take a walk outside, get some fresh air, to eliminate stressors that come from the day to day grind.
Tip #2: Watch your sugar content. Hidden sugars can be the make or break for weight loss success. If we’re not aware, sugar can be in so many foods that we’re not aware of and can add up quickly. I tell all my clients to try to keep your sugar content below 35g per day if weight loss is your goal. (read my blog post on sneaky sugar culprits here, and high sugar vs low sugar fruits here) This includes natural sugars in fruit, honey, agave, etc. Avoid juices and flavored drinks which can be loaded with sugar. When you start to add it up, it doesn’t give you much room for extra processed junk. Stick to 1-2 pieces of fruit per day and you should be just fine!
Tip #3: Have a protein at every meal. Consuming protein throughout the day provides you with several opportunities to boost your metabolism through the thermic effect of food (TEF). It also helps promote lean muscle retention, which will naturally boost your metabolism throughout the day. Some options are chicken, tuna, quinoa, salmon, hemp seeds, nuts, beans, and lentils. Of course this has to be paired with regular exercise which leads me to tip number 4.
Tip #4: Change up your workout routine. Sometimes we get in a rut and our body adapts to the normal routine we put it through. Our bodies our smart. They work efficiently. When we throw something new in to our routine, our body has to work a little harder to figure it out. Also with increasing weight, or total volume of our workout, we will strengthen our muscles, making them better fat burners. So move away from the elliptical machine, and add some weights to your life! (if you need some ideas, check out my training programs here)
Tip #5: Eat your veggies at every meal! This is another tip I tell all of my clients no matter what. You can do it! Lots of ways to sneak them in. Why is this so important? Well I like this tip for several reasons. First of all you’ll be getting in more fiber, helping you feel fuller longer, and helping with digestion. Also, by challenging yourself for veggies at every meal, you are going to be replacing more empty calorie options (breads, pasta, sugar) with veggies, full of nutrients and goodness. Some of my favorites are Green smoothies, Zucchini noodles, Carrot noodles, a leafy green meal base (vs. Rice or pasta), the possibilities are endless! You just need to experiment a little and you’ll find it’s not that scary! If you need some awesome, veggie based meal ideas, let me meal plan for ya! (go here)
So there you have it, some simple tips you can try out to push you past that stubborn plateau in your weight loss pursuit! I know we could all work on at least one of these. Start with one step at a time. And don't let the scale be your only indicator of success!! That stupid number can have so much control over our happiness when it really doesn't say anything about strength, health, or body fat percentage, so keep it all in perspective!