Top 9 Surefire Tips to Help You Trim Those Last Few Stubborn Pounds!
Calories. I’m a broken record with this. You’ve heard me say it a thousand times, but ultimately it’s true. If you don’t overeat, you won’t gain weight. If you have 15lbs or under to lose keep your calories to around 1600 a day. If you are training aggressively you can go up to 1800 on those days. This way you don’t trigger a starvation mode, but you still have a calorie deficit of around 500-1000 calories a day, which is critical for shedding those vanity pounds.
Water. Another obvious one. It boosts energy, boosts metabolism and increases feelings of satiety, thereby helping us manage our calorie intake as I mentioned above. Drink until your pee is clear and if you want to go above and beyond, then try to get at least 64oz in a day.
8 hours. Prioritize your sleep. Lack of sleep is linked to everything from obesity to heart disease. In part because of the dramatic impact it has on your hormone balance. And when it comes to metabolism in particular, lack of sleep increases our hunger hormone, Ghrelin. It increases our stress hormone, cortisol, that has been linked to fat storage. Conversely, when you do sleep your body releases more of the satiety hormone, leptin, helping you feel more full. And it releases more HGH, which is our anti aging, immunity boosting, fat metabolizing hormone powerhouse.
Fiber Rich Foods. This one is also very straightforward. High fiber foods literally fill you up and help to curb appetite. It also helps to promote a healthy gut biome for the pre and probiotics, which have been linked in many studies to health body weight and strong metabolic function. So chow down on lots of leafy greens, moderate whole grains, and legumes.
Workout Diversity. Exercise is stress. And when we train we create small injuries to our muscles and bones. The recovery to those injuries is where the muscles and cardio vascular system become better conditioned, the bones become denser, and so on. This is called a stress adaptation response. In response to stress our body adapts by becoming (in the case of fitness) fitter. Literally. When you do the same workout regularly your body adapts to the stress and your progress slows. So be sure to continually change up your routine. Train the muscles from varying angles of push and pull. Lat pull downs vs lat pull overs. Sumo squats vs sissy squats. Change the weights, sets, reps etc. Ultimately, there isn’t one right way to train except to keep the body guessing and train as diversely as possible.
Workout Intensity. Shorter workouts at higher intensities have been shown to amp fat metabolism. They help burn more calories during and after the workout than lower longer intensity sessions because they require more energy to perform and more energy to recover from.
Cut the booze. There are several reasons for this one. First, you don’t need the calories. Second, it inhibits will power and gives way to overeating and poor food choices. Third, it dampens fat metabolism significantly up to 48 hours after you drink and promotes fat storage due to the hormonal influence it has in our bodies. And, for the exact same reason, it’s known to contribute to breast cancer risk. Yes, I know that’s not weight loss, but it’s pretty important, so I thought I’d mention it. At the very most, try to limit yourself to two glasses of wine weekly.
Don’t drink calories. I know. You’ve heard this before, but that’s because it’s tried and true. I want you to drink Alkaline water, organic tea and organic coffee. I already addressed the alcohol intake, but no soda of any kind – diet or otherwise. The chemicals in diet soda mess up your metabolism and the chemicals and sugar calories in regular soda also have no place in your diet. As for juice, if you absolutely must, here’s the golden rule; juice your veggies but eat your fruit. This is because you need the fiber to slow down the insulin response to fruit and you don’t need all the sugar calories in juice. A glass of juice has the calories and sugar of 5 oranges and is the same amount of sugar and calories as a sugar soda. Plus, vegetables have a ton of phytonutrients and the sugar content is low so you are free to juice the heck out of veggies if you want. As for milks, only use them if you are making a meal with them (overnight oats, chia pudding, smoothie bowls etc.).
NEAT, or Non Exercise Activity Thermogenesis. This is a super fancy way of saying move more – as often as possible. No, it isn’t enough to just take the stairs, but…it certainly doesn’t hurt. So over the course of your day stand instead of sitting when waiting for an appointment. Pace while on the phone. Take the stairs instead of the elevator. Every little bit counts. This is why Apple’s activity ring has been such a huge success. It reminds and encourages people to move more, which over time can make a real difference in your waistline and your overall health.