My fiancée (thank you, thank you – he proposed just a few weeks ago) said to me on a walk the other night that he is frustrated by his recent weight loss. As a trainer, I’ve heard this from clients before. He’s lost enough weight that his belt is on the last hole, but not enough to get into to his “skinny” pants. Not wanting to go out and buy “not-so-skinny” clothes, he spends his days adjusting his belt and hiking up his pants. … I find this process cute and endearing – he – obviously – finds it terribly annoying.
So, to help him and all the other in-between-sizers out there – here are a few quick tips to get you down to your next size:
Water – 8, 250ml cups per day, minimum.
I feel like I spend the bulk of my time begging my clients to drink more water. Some listen and do as I ask while others think water is just a bunch of hogwash, choosing coffee, pop or juice instead. We NEED water. Water helps our kidneys and liver work effectively, allowing our bodies to metabolize fat. It increases the rate at which we burn calories and assists digestion from start to finish. It’s also a natural appetite moderator. My clients ask: “Doesn’t the water in my coffee count?” No – it doesn’t. Any liquid will help to hydrate you, but hydrating with juice or pop or coffee is plainly not as effective as with water because of the work your body has to do to process these other drinks (which are loaded with sugar and caffeine). No need to cut out the coffee – just balance it with some nice clean water and see for yourself how much it helps.
Fruits and vegetables – 7 to 10 servings per day – every day.
Mom was right, eat your vegetables! Not only are they full of water (ha!), they’re also loaded with complex carbohydrates, fibre, thiamin, folacin, vitamin C, vitamin A, iron and magnesium. Fresh fruits and vegetables give us energy, are easily digestible, and are natural health aids, fighting everything from the common cold to cancer. Is there anything they can’t do? Eat them. Your dinner plate should be 50% fruits or vegetables, 25% whole grains and 25% protein from meat or meat alternatives. Does your plate stack up?
It always comes down to this. Moderate exercise, performed daily has serious beneficial effects on our bodies. It can be hard to stick to a grueling gym routine or to motivate yourself to get up and run a 5k, but do try to do something active, for yourself, every day. You could speed walk to the grocery store and then “hike” your food home in a backpack for added resistance. You could play – actually PLAY – at the park with your child. You could go for a long walk with your sweetie in the area near you with the most hills. Or, you could even do some “oven lunges” and “counter push ups” while cooking dinner. There are so many ways to incorporate fitness into your every day – just do it. I promise you will reap the rewards.
Contact me today and I will show you how to set up a healthy meal plan, cook nutritious foods and incorporate exercise into your life. It’s easier than you think.
And – check back soon for details on a full at-home workout to help you “bust that flab”!