Yup, I'm droppin' deets. Use these quick tips to burn fat faster!
Listen, I know what's it's like to want the weight gone like yesterday. When you're sick and tired, you're really sick and tired! You want a new life and body, NOW! Here's the thing: fad diets and extreme workouts don't work long term because they just aren't sustainable. BUT there are some simple, time-tested tricks that the pros uses to stay "on point."
I spend hours each week pouring over the latest research and scouring the internet for weight loss secrets. At the end of the day, I find that weight loss (and maintenance) is simple but not easy. Keeping off the pounds is challenging for everyone, so it pays to play smart.
5 Weight Loss Tricks You're Not Using (But Should Be).
1. 16 oz. of water before every meal. Drink water before eating and eat less. I know it sounds too good to be true but this easy diet trick has some research to back it up. In 2010, a study featured in the Obesity journal found that adults who drank 16 oz. of water before a meal consumed less calories at the meal and lost more weight over 12 weeks than the group who didn’t drink water before eating. Nice, huh? So drink up.
2. Eat a power breakfast. The National Weight Loss Registry (yes, there is such a thing) reports this: Successful losers eat breakfast! Now in case you're wondering what I mean by successful try this on for size: Registry members have dropped an average of 66 lbs and kept it off for over 5 years (something most people will tell you is impossible)! But these ladies and gents are proving most people wrong. You can too. For other tips from The Registry, click here.
3. The Tie-Over snack. While some experts will have you believe that snacking is a no no, I highly recommend at least one snack a day - between lunch and dinner. Why? Hunger is one of the top reasons for going back to an unhealthy diet. But chronic hunger is really a a sign, that your diet is imbalanced or inadequate, which ultimately backfires. How? By causing your body to conserve energy and preserve fat, the exact opposite of what we are trying to accomplish. So, I recommend that clients consume a balanced "tie-over snack" between 3 PM and 4 PM (or about three to four hours after lunch) to avoid those crazy hunger pangs...and overeating at or before dinner.
4. Brushing your teeth after dinner. This sneaky slim down trick generally works for one of two reasons: 1) we've been conditioned not to eat after brushing or 2) a minty fresh mouth quite frankly ruins the taste of many of our favorite foods. The whole point of eating chips, cookies, etc. is to enjoy the taste. If you know you will not enjoy it, what's the point? So use that to your advantage. After dinner, brush your teeth. It's an easy way to signal to your brain that the kitchen is closed.
5. The Streak. I've been at this lifestyle change game for a minute (read my story here)but to tell you the truth sometimes "the streak" is the only thing that keeps me going! It's a simple way to encourage consistency and in this game, consistency counts. So on Sunday I plan my week and aim to maintain a certain number of workouts in a row or healthy meals in a row. It's not that I don't ever take a break - I do. I have 2-3 treats a week and take 1-3 days off from exercise a week (depending on my schedule). The goal is to avoid unexpected breaks. As long as I stick to my plan, I'm golden. I call it being consistently imperfect and it's one of the secrets to my success.
Until next time,
New horizons: I like science OK but I like history better and that is what intrigues me about the New Horizons spacecraft's visit to Pluto. You see history only becomes history when a person or group of people decides to do something extraordinary. Everyday things don't make the news - only big, bold, risks are captivating enough to make the first page of USA today.
As I read the story I was inspired… The spacecraft took a 3,000,000,000 mile, 9 1/2 year journey to Pluto. Did you get that? 3,000,000,000 miles and 9 1/2 years. How far are you willing to go...how much time are you willing to invest in achieving your dream? Not only was this journey time consuming but according to the article "it would only take a speck of dust the size of a grain of rice to mortally wound the spacecraft." A spec the size of a grain of rice is all it would've taken to destroy a $720 million mission. Talk about being willing to take big risks.
#DreamChasers, let this be a reminder to us once again that it's only impossible until it's done. Until that signal was received yesterday no human made object had ever been that close to Pluto. Now history has been made and you best believe more big, bold moves are to come.
Though the journey may be long and seemingly never ending, keep going.
Though it you've invested more you dare count, keep believing.
Though it seems like just one bad move could cause your Jenga of a dream to come tumbling down, keep playing.
New Horizons await not just for science, but for us IF we don't quit.
You can't have it both ways #DreamChasers...if you want a big payoff, you have to be willing to take big risks. We must free ourselves from the fear of success, the fear failure, the fear of rejection, the fear of imperfection, the fear of embarrassment, the fear of loss... God can't take us higher if we allow fear to rule. #FreeYourself!
A few months ago I read this: "Giving precedes receiving and my gifts to others precede God's gifts to me." Made sense to me but I didn't fully get the implication. Today, it became clear.
Luke 6:38 says: "Give, and you will receive. Your gift will return to you in full--pressed down, shaken together to make room for more, running over, and poured into your lap. The amount you give will determine the amount you get back." I believe the implication for the #DreamChaser is that if you want others to open big doors for YOU, you need to open big doors for SOMEONE ELSE. If you WANT big time, money, resources, etc. in support of YOUR dream, you have to GIVE big time, money, resources, etc. in support of SOMEONE ELSE'S dream.
Practically speaking, if you want to start and run a successful, growing business, whose business are you helping to grow? If you want your message to go national, who's national message are you helping to advance? If you want to move up the corporate ladder, who are you mentoring so they can move up? Believe your cause can help make the world a better place? What causes are you actively involved in that also seek to make the world a better place?
More big picture.
Declaring independence is not enough. You still have to fight for it.
Today across the United States we are celebrating the 239th anniversary of the signing of The Declaration of Independence also known as Independence Day. On July 4th, 1776 the 13 colonies were fed up with British rule and had taken it upon themselves to formally declare that enough is enough. But that’s not how the story ends.
The newly formed United States fought for 7 more years to secure their independence.
Are you still fighting?
Maybe you declared your independence from a life that’s no longer serving you on January 1, 2015. Perhaps it was June 1st, the first day of ‘It’s All About Me Week.’ Or maybe it was somewhere in between. Regardless of when you decided, I’m glad you did. I just want to ensure you don’t miss something: it’s true that change starts with a decision to go in a different direction, but it doesn’t end there. You still have to fight.
That is THE hardest part about this journey towards health and wholeness. It’s a daily battle. Sometimes you win and some times you lose. Still it’s important to remember two things:
I have a very serious question for you....
Are you REALLY ready to ENJOY your life? To experience all that life has to offer without being held back by the weight – emotional and physical? Isn't about time you lace up your shoes and really chase your dreams?
Perhaps a better question is, are you ready to stop hoping and praying that it’s going to be different this time and ensure it will be different by putting a solid plan and support in place?
Stop playing small and step up and into the life you were born to live. Don't just declare your independence; SEIZE IT.
coach tam's Blog
40-something who loves food, fitness, and fun!