Naples

5 Tips To Get Your Diet Back on Track After Vacation

While going on vacation is one of my favorite things, it can be the worst for staying on track with my fitness and nutrition goals. All the new restaurants (or old favorites when visiting a place you know), the general lack of a rigid structure that allows you to graze all day, etc. make it hard to stick to commitments around food and exercise.  Getting your diet back on track after vacation, is critical to ensure you meet your goals.

When I travel I am a little more laxed on my daily regimen, but I do my best to keep my workouts and nutrition in check. I prefer to rent an Airbnb or VRBO property, as it allows me to be able to do some sort of meal prep and eat a few meals at the house to help me stay on track with my nutrition goals (and, you can save a little bit of money by not eating out for every meal).

On our latest trip to Naples, Florida we took full advantage of hitting up our favorite spots.

We ate the world’s best tacos at Taqueria San Julian, donuts from Trackside, lights out Cuban food from Fernandez the Bull (Their coconut flan?! It’s probably a good thing I live on the other side of the country!), jalapeño wagyu burgers at Jimmy P’s, barbecue brisket and pulled pork from Mission BBQ, and the beloved ice cream & chocolate covered key lime pie from Sweet Melissa’s (which I may or may not dream about). 

We also had some really good meals at the house. We did steak and vegetables one night, I made my favorite egg white bake for multiple breakfast’s, and had some healthy snacks like fruits, veggies, and protein bars on hand. While we did an “ok” job of eating-in while on vacation, my body was definitely feeling the extra sugars, oils and sodium that it isn’t used to from all that processed food.

As we are coming into the vacation months and things are starting to open up more and more, I decided that I would share 5 tips to get back on track after vacation as many of you will probably be taking vacations soon too. These tips don’t apply to just vacations either, you can use these tips to get back on track at any time! 

5 Tips to Get Your Diet Back on Track After Vacation

1. Whatever You Do, DO NOT Weigh Yourself!

Look, if you are feeling gross, bloated and sluggish, you don’t need a scale to confirm it. Getting on that scale will more than likely put you in a bad mood and can trigger your behavior spiral out of control and send you into a binge (raise your hand if you have been here?! I know I have, which is why I’m choosing not to post my next weekly weigh in until this next Thursday, a whole week after we’ve been home from our trip). And, most of the “weight” you gain will be in the form of water weight anyway (unless it was like a five year vacation…) so why beat yourself up over it? Which leads us to our next tip… 

2. Don’t Be So Hard on Yourself

You DO NOT need to shock your body out of vacation mode or “work off” those maple donuts you ate. You DO NOT need to do five hour workout sessions all week to get back on track, or mentally abuse yourself with negative thoughts about how you should have done things differently. There is absolutely nothing positive that will come of this behavior. It happened, own it, accept it, even allow yourself love that you were able to have the experience and eat such tasty food and then move forward focusing on what is in front of you, not looking back at the “would have, could have, should have.” 

3. Increase Your Water Consumption 

Increasing the amount of water you drink when you return from your trip helps get your body back on track. There are soooo many benefits to increasing your water intake, starting with getting those kidney’s working and flushing out anything leftover from your vacay. This can help remove a lot of that sodium you are holding onto, as you replace it with better, healthier food and beverage choices. 

Water also helps you work off that “vacation fog” by increasing your energy and relieving fatigue. This allows you to get back into the swing of things faster. You can also work in some apple cider vinegar drinks (I love the Kevita Sparkling pro-biotic drinks! Meyer Lemon is my favorite!) to mix things up if you want.

4. Start/Continue Your Workout Plan

The best time to restart your fitness plan was yesterday. The second best time is today. So whether you are looking to engage in a new workout plan or pick up where you left off on your previous plan, getting back to the gym (or your home workout space) with a clear direction will help you get back into the habit and reach your goals much faster. Check out this stair workout plan, this abs/core workout plan, or this “back day” workout plan to give you an idea of where to start. 

5. Eat Real Food

I do not believe in extreme dieting, juice cleanses or crazy restrictive detoxes. Sure you can see immediate results from these, but they don’t last, and give you a false sense of what to expect as you stick to your nutrition strategy. When you get back, start eating real, whole unprocessed foods as quickly as possible. Don’t continue the “vacation eating” for weeks (Yes, I know, easier said than done). 

While spending a day doing food prep might be the last thing you want to do after sitting poolside all week, your body will thank you! If you find yourself dreading getting back into food prep, look for things that you can use that are already prepared for you that you can work into your eating (like those cooked rotisserie chickens at the store) until you get back into the swing of things.

I know that transition away from vacation mentality can feel like climbing a major mountain. But you can do it! Take a moment to remind yourself why you want to be living your healthiest strategy, and nurturing the habits that go along with that. Then, to borrow from a popular brand of our day, “Just do it”. Don’t overthink things. Don’t look back. Just sprint forward with your plan, take action. Then you will find that your vacation inflammation will correct itself in no time!

Anyway, that’s it for today! Talk to you soon.


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exercise

Choosing to Live My Healthiest While on Vacation

We’ve made it to Southwest Florida! Fun fact, we lived in Estero (between Naples and Ft. Myers) from March 2015-June 2017. And while it has been almost 4 years since we moved away (Crazy!) there is so much to this place that we wish we could have brought with us in our move back to Colorado (i.e. dear friends who became family, the beach, the weather, the beach, Sweet Melissa’s Ice cream, the beach, trackside donuts, did I mention the beach? etc.)

So… What about your fitness and nutrition goals?

We are in vacation mode this week, and it is so needed! However, the one thing that I’m determined not to take a vacation from is prioritizing my health. My food intake, for sure, is going to be a little bit more loose than it has been over the past few months. I believe that life should be lived. There are times in life when our strategy really should be tight, and other times when we really should go visit our favorite ice cream shop (maybe every day) in the city we no longer live in. Dieting and exercise on vacation can be tough, so don’t hold yourself to unrealistic goals, you are just going to beat yourself up for breaking them later. I am not saying throw it all out the door, but set reasonable targets to help keep yourself on track.

For my vacation nutrition/exercise strategy this week, I have five rules:

dieting on vacation
  1. I will count my calories and keep them at or below my TDEE (maintenance calories).
  2. I will keep a food journal.
  3. Daily Exercise (except Sunday), and post workout videos to instagram.
  4. I will keep my protein intake above 115 grams (but preferably closer to 130 grams).
  5. Before I eat anything, I need to tell myself to pause and ask myself if after I’ve eaten (insert food item name here), will I wish I hadn’t eaten in? (I’ve enlisted my kids help for this one)

Here we are at the end of day one of our vacay. I’m happy to say that I can put a check mark next to each of these items! It feels really good to do the work, and accomplish goals! 

That’s it for today! Talk to you soon!


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Dieting on vacation

https://thelast15lbs.com/2021/04/01/week-13-weigh-in-loving-yourself-means-theres-no-room-for-regret/

commitment

Today I Can Commit to Making the Best Choices!

Confession time: This weekend, the food was far more delicious…and sugary than intended (Oops!). I really struggled to commit to making the healthiest choices that I know bring me closer to my goals. I mean it’s fine, I just ended three days in a row closer to my maintenance calories instead of weight loss calories. And my carb count?! I don’t even come close to quantifying my weekend as “low carb”! I wasn’t intending to have an indulgence meal this last weekend, I really wasn’t. But then, I fed the family pizza on Friday night, and between the perfectly baked crust and the melted cheese, it looked undeniably tasty. Mistake #1: allowing a 1/4 of a piece of pizza. Because then I found myself embracing a permissive mindset. Let’s just say, I ended the night with 3 servings of Guittard chocolate chips (you know, the REALLY REALLY good chocolate chips!? Drool!).

Then Saturday, we had a bunch of the teenage boys from church over to watch MME fight night (Gross!). Let’s just say, I don’t take part in viewing the fights, but I’m happy to help my hubby get a spread of appetizers and snacks out for the boys. After he got all of the munchies out, I noticed there wasn’t anything sweet. So I set out to make some chocolate chip cookies. Mistake #2. Now, if you’ve been around a while, you know that sugar (specifically cookies) is my kryptonite. I lose all ability to reason with myself about stopping once I’ve consumed even the tiniest amount. Sugar weakens me! So… 5 cookies later… and then two more on Sunday. Can we say REGRET?

cookies

I felt like it might do me some good to come whip up a fully vulnerable post, because it’s the times that we are brutally honest with ourselves that we are able to muster up the grit and commit to become a better version of ourselves!

Florida

Our beach trip out to Florida is in one week, and I think there’s a huge part of me that is itching for the more relaxed eating rules that I plan to follow when we’re there (Don’t worry, I still have a nutrition strategy that I’m going to adhere to, but it will be a step or two back from my current non-vacation routine.) But I’m facing the reality, now, that I’m 8 days away from wearing a swim suit all week long. Now is not the time for relaxed rules and permissiveness! This is the time for an iron clad grip on the strategy I’ve implemented. No more extreme behavior of swinging between binges and fasting (Mistake #3)!

So here I am. This is me recommitting to the actions required to continue on the weight loss trajectory. The long road feels daunting. Even committing to a whole week of sticking to a strategy feels a little bit bigger than myself. But today, I can commit to making all of the best choices! I know that for today, I can say no to the remaining cookies on the counter. Today I can promise that I will put my best foot forward. Today I will stay within a weight loss calorie deficit. I will eat my protein and veggies at every meal. I will ensure that my processed food intake is minimal. And I will remember that I want the end outcome more than I want the momentary “fix” of (insert non-strategic food item here).

When tomorrow comes, I will recommit again. Like Dr. Leo Marvin says, “It’s all about the baby steps.”

That’s it for today. Talk to you soon!


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Sneaky Food Labels

The Truth Behind Diet Foods and Packaging Labels!

While doing a killer full body HIIT (High Intensity Interval Training) this morning, I was listening to another episode of the Fit2fat2fit podcast. This time, the person being interviewed was Jeff Scot Philips. He is the author of the book, Big Fat Food Fraud: Confessions of a Health-Food Hustler. I haven’t read his book, but the message of the podcast got me all fired up. I just knew that today’s post needed to be a warning to be cautious of diet food products out there!

Did you know that marketers look for the healthy buzz words of the day, and plant those onto our food products as a way to draw in more customers and make more money? We are hearing and seeing diet buzz words like these everywhere: keto, gluten free, dairy free, omega 3’s, protein, grass-fed, electrolytes, soy free, sugar free.

These approaches can be legit nutritional needs for some people. People with Celiac disease have gluten allergies, and need to avoid gluten in food. Those who have dairy allergies and sensitivities need to have a dairy free diet. Those with type 2 diabetes, are morbidly obese, or are fighting cancer and other diseases might need to adopt a ketogenic lifestyle. Some people are disposed to soy allergies or sensitivities and need to avoid products containing soy. We all benefit from watching our sugar intake, getting enough protein, omega 3’s, and electrolytes.

Many people dabble in the keto approach, or choose to live a gluten free lifestyle to help with weight loss or just to be healthier.

But, as Jeff Scot Philips reveals, the food marketers suck in buyers by placing these buzz words onto their product packaging. Sometimes what you see is what you’re actually getting. But often, these companies deceive people into thinking they are getting a healthier product. Some of these products have ingredients on the nutrition label that are counterproductive. We might not be getting gluten, but we’re getting an over abundance of sugar. We might not be getting sugar, but we are getting a mix of artificial sweeteners that really might not be doing us any favors.

I took a little field trip through the grocery store, after my workout this morning. I wanted to lay eyes on these sneaky marketing ploys, for myself.

Check these out:

While this fruit juice is loaded with beneficial nutrients, one of the added protein sources comes from soy protein isolate which can have negative effects for some people.

This is a better hot dog option, for sure. Grass-fed, no added nitrates, but at the end of the day, it’s still a hot dog. Also, it contains celery powder which is a natural nitrate.

Keto bread! Awesome! But two of the ingredients on the list, modified wheat starch and soybean oil, can lead to increased risk of stroke, heart disease, obesity, diabetes and fatty liver!

A dairy free protein bar! Perfect for a dairy free diet! But wait, palm oil is on the list of fats which aren’t heart healthy. Also, does anyone even know what “natural flavors means?”

A Soy free, vegan mayonnaise option! But wait, ingredient #1 – Safflower oil, is one of the highest inflammation causing vegetable oils out there!

A dairy free cheese option! But hold on, are you sure you want to be eating modified food starch? Very little nutritional value comes from this cheese alternative!

Gluten Free Oreos! They might not have gluten in them, but you’re getting 1/4 of your daily value’s sugar recommendations.

Yessssss! Gluten free brownies! But look, ingredient #1: sugar! And 20% of your recommended daily value. Better not eat more than one serving!

So what are you supposed to do?

Now I completely get that there are circumstances which call for these types of food substitutions. Someone with a gluten allergy is absolutely allowed to eat a gluten free birthday cake!

But that doesn’t mean that these foods are automatically healthy for you! If it is a habit to throw these type of diet foods into the cart on a regular basis, I urge you to be cautious. Look at the ingredient labels. Are you staying within the recommended daily allowance for the macronutrients and micronutrients nutrition label? Do you know and understand what everything is on the list of ingredients? In most cases, you are substituting one thing for another, but are you really trading for something better?

If your goal is weight loss, processed foods (even diet friendly ones) aren’t your quickest route. Your best bet will always be to eat real food from unprocessed food sources. If you need to live a gluten free, keto lifestyle, vegan, dairy free, etc lifestyle, make your own meals, treats, snack bars, etc. The internet is swimming with great recipes. In fact, you will find a bunch here in the weekly meal plans! Wherever you decide to get them, trust me, you’re body will thank you!

Okay. Rant over! Talk to you soon!


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Beat the Weight Loss Plateau: Part 2

Weight loss plateaus can be frustrating! Some people get to a plateau and think that weight loss just doesn’t work for them, so they give up on their efforts and goals. It doesn’t have to be this way! Earlier this week, we had a chat about some strategies for breaking through a weight loss plateau. Today I’m coming at you with another eight tools that you can implement if you find that the scale hasn’t budged for two or more weeks.

1. Keep a record of everything that goes into your mouth

Calories can be sneaky. Sometimes the smallest foods can contain surprisingly large quantities of calories. We think we’re eating something healthy only to realize later that it caused us to over-consume foods, and take us out of the weight loss range. (This happens all the time in salads. We think we’re doing something so awesome by putting a bunch of veggies into our body, but we don’t pay attention to how quickly the large quantity of dressing puts us over our numbers. Salad dressings aren’t the only place we can get hung up. Are you drinking your calories? Take a look at any beverage you consume. If they’re not a zero calorie beverage, you’ll easily run yourself past your daily targets for both calories and carbohydrates (Although, we do need to have a conversation at a different time about those sodas that are zero calories, and how you’re not really doing yourself any favors by drinking those either). You also might be shocked at how many calories and carbohydrates your favorite sugary foods contain.

But Amy, food journaling can be tedious…

I know this, and feel this, just as well as anyone. But studies have actually shown that keeping a food journal can help enhance your weight loss in multiple ways. The act of logging your food intake helps you feel in control of your weight loss process. Tracking your food, and seeing your eating patterns can help you understand habits that you are better off changing. Accountability is a necessary part of working towards your weight loss goals. Food journaling can be that source of accountability that you need to find success in your weight loss.

Tracking your calories and macronutrients — protein, fat and carbs — can produce the cold hard facts about how much you’re consuming. This will allow you to modify your nutrition plan as needed.

Food journaling

Do yourself a favor and keep a food journal, even if it’s for a long enough time to understand the nutrition content of the foods you’re eating and how much you’re taking in throughout the day. I like using the myfitnesspal app for my own food journal. I use the free version, and it provides everything I feel like I need in order to be successful.

2. Boost your exercise intensity and frequency

As you adapt to your weight loss regimen of nutrition and exercise, your metabolic rate may begin to slow down.

One study including more than 2,900 people found that for every pound (0.45 kg) of weight they lost, they burned 6.8 fewer calories, on average. As weight decreases, the gradual decline in metabolic rate can make continued weight loss challenging.

All is not lost! Exercise can boost the metabolism and keep it revved up. You might need to change up what you’re doing. If walking is your thing, you might want to consider including 30 seconds of jogging every couple minutes. If you’re a runner, add in some sprint intervals. Same thing on an elliptical or a bike. If weight lifting is your jam, lift heavier weights.

Exercise

Resistance training is actually a more efficient form of exercise for weight loss. As you build muscle, you burn more calories throughout the day both during activity and rest. Cardio exercise has its place too. While you might burn more calories during a cardio session than a weight lifting session, unlike weight lifting your calorie burning ends when the cardio session ends. While with weightlifting, increasing your muscle mass is what keeps the calorie burn high all throughout the day.

If you’re already exercising regularly, you might want to consider adding in another day or two of exercise to help push yourself past your weight loss plateau.

3. Increase your movement throughout the day

Did you know that fidgeting, changing position, parking at the back of the parking lot, taking the stairs instead of the elevator, walking your kids to school instead of driving them, playing with your kids at the park or in the swimming pool, and walking during your work break are all sure fire ways to boost your metabolic rate?

This is known as Non-Exercise Activity Thermogenesis (NEAT).

If you find yourself in a weight loss plateau, find ways to move more throughout the day. Check out this post for some ideas to increase your NEAT, and rev up your metabolism.

4. Manage Stress

Stress has the ability to halt our weight loss progress.

We have within us a hormone known as cortisol. Cortisol is important because it helps our body respond to stress. But it alway can causes us to store belly fat. This can happen in women, especially.

We produce more cortisol in times of stress, which can cause our weight loss to freeze.

Life can provide us with some really stressful circumstances. But implementing stress reducing techniques can help accelerate you past your weight loss plateau.

Stress

5. Give intermittent fasting a try

Intermittent fasting is a nutrition strategy in which you go an extended period of time without eating. There are different approaches to fasting which typically range from 16-48 hours.

The practice has been shown to decrease insulin levels, increase blood levels of the human growth hormone, repair cells and removing waste material from cells, create longevity and protection against disease, reduce inflammation, heart health, but most relevant to our community- weight loss.

Intermittent Fasting

According to a very thorough article on the benefits of weight loss on healthline.com, “Intermittent fasting enhances hormone function to facilitate weight loss. Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy. For this reason, short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories.”

If your weight loss is lagging, you might opt to implement an intermittent fast to boost the process.

6. Avoid alcohol

You’ll find 100 calories in 4 oz. wine, 12 oz of beer, and 1.5 oz of hard liquor. These beverages contain no nutritional value. Additionally, people tend to consume more than one drink at a time.

Alcohol impairs judgement and loosens inhibitions. In this state, people more easily make non-strategic food choices or overeat. This will provide an extra challenge for those working to overcome a tendency toward impulsive food-related patterns.

Research has shown that alcohol suppresses fat burning and may lead to belly fat accumulation. 

If alcohol is a part of your life, it could be what is holding you back from seeing the results you want to see. Eliminating it from your diet may be the strategy you need to push past your weight loss plateau.

Alcohol

7. Have an indulgence meal

Sometimes when we have been in a weight loss state for some time, and have decreased our body fat, we’ve also decreased the amount of leptin (the ‘satiety hormone’) that we produce. In this state, the brain is receiving signals that it needs to conserve calories to prevent starving. A sure way to amp up leptin production is to eat more carbohydrates. Unlike fat and protein, the carbs tell your brain that you are not going to starve and to burn calories at a normal rate.

The indulgence meal does more than give you a psychological break from the rigid nutrition strategy. It also acts as a reset to your hormone function. So allow yourself that sugary treat that you’ve been craving. But remember to respect the rules. Keep your indulging to one meal, and not a full day or weekend.

8. Get enough sleep

Sleep is extremely important for good mental, emotional and physical health.

Sleep

Not getting enough sleep can lead to weight gain by lowering your metabolism and changing your hormone levels causing you to eat excess calories and fat storage.

When the circadian rhythm is interrupted, the body goes into a state of self-preservation. Lack of sleep leads to metabolic changes aimed at conserving energy.

Our bodies need a full 7-8 hours of sleep in order to support weight loss and overall health. Sleep loss can prevent weight loss by shifting our hormone levels to stimulate both hunger and fat storage, also slowing down the metabolism.

So turn off Netflix, close up that book you’re sucked into, or put your phone down, and fight for your bedtime like your weight loss depends on it!

Summary

Weight loss plateaus can be frustrating! But you’re not doomed to be stuck in a plateau forever! You have the ability to control the situation. So if the scale hasn’t budged for you, go ahead and create habits of food journaling, increase your exercise frequency and/or intensity, increase your NEAT, reduce stress, try intermittent fasting, avoid alcohol, have a reset meal, and make sure you’re consistently getting a full night’s sleep.

Check out the results of my success in moving past my own plateau.

That’s all for today! Talk to you soon!


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break through

Strategies for Breaking Through the Weight Loss Plateau: Part 1

Plateaus… Ugh. They are, unfortunately, a part of the weight loss journey. It’s not understood what causes a plateau, but the theories include:

  • the body adapting to weight loss and defending itself against further weight loss
  • people stop being compliant to their nutrition strategy after a few months
  • the metabolism slows down if a person loses weight quickly

If you’ve been following along on this journey with me, then you’ll know that my plateau issue lies in that second bullet point. In the last couple weeks, I have been just a bit too cavalier in my food choices, and due to injury my exercise decreased this last week. But, I’ve picked myself up, dusted off my knees, and have continued to push forward.

When you find yourself in the weight loss plateau, it bites! It can take an emotional toll, for sure! But there are strategies that you can implement to keep your body fat melting away. In this post, I am going to cover eight different strategies you can leverage to help break through your weight loss plateau. Later in the week, I will bring your eight additional strategies to take when the scale isn’t budging:

1. Don’t Rely on the Scale Alone

You might be consistently doing everything right, following all of the weight loss rules, but the scale still isn’t budging. Remember that the scale only tells you what your total body weight is. The scale doesn’t tell you what the individual components of your body composition weigh.

It won’t tell you if you are retaining water. Perhaps you’ve eaten some extra carbohydrates in the last day or two? That can cause some water weight gain. So can hormone fluctuations in women.

If you are exercising consistently, you might be increasing muscle mass and decreasing fat mass. Ever hear the phrase “muscle weighs more than fat?” Well, that’s a false statement. One pound of fat and one pound of muscle both weigh one pound. The point that phrase is intending to make is that one pound of fat takes up significantly more space than one pound of muscle.

That being the case, a more accurate measurement of progress is to use a tape measure and a camera. Take weekly measurements and progress pictures. If you can see visible change with these measurement tools, then you are not in a plateau. You are still losing fat.

plateau, scale, weight

You can also pick up a scale on Amazon which has the technology to read the different components of your body composition.

2. Reevaluate your calorie needs

If you’ve been eating in the same calorie range for some time, your body may have adapted to the deficit you were previously in. As you lose weight, your body will not require the same amount of calories it previously needed to maintain your weight. You may be needing to decrease your calorie intake in order to continue to see fat loss.

You may find it beneficial to get a metabolic test done to determine your resting metabolic rate. This is the amount of calories that your body burns just by being alive, through your organs functioning, and even while you sleep. Check out this article to learn more about metabolic testing. You can also find a dietitians office, high end gym, sports medicine clinic, or weight loss center near you that offers metabolic testing. Another option is InBody scans. These will tell you or resting metabolic rate (or basal metabolic rate), but it will also break down the different components of your body composition.

Once you know your resting metabolic rate, you can determine your most accurate Total Daily Energy Expenditure (TDEE) or maintenance calories. You can, then, find a “comfortable” calorie target range above your resting metabolic range and below your total daily energy expenditure.

If all that seems like too much of a hassle, you can simply decrease your current total calorie intake by 100-200 calories. It may be tempting to rush the weight loss process by decreasing even more than that. But that can become problematic if you are consuming less than your resting metabolic rate calories. Your body will then go into starvation mode. It might either cease shedding weight, or it will begin catabolizing your lean muscle mass, which we don’t want!

3. Eat more fiber

Eating more fiber may help to push your past your weight loss plateau.

Although research suggests that all types of fiber may be beneficial for weight loss, a large review of several studies found that a soluble fiber known as viscous fiber was most effective at helping us control our appetite, and avoid over consuming.

If you want a little bit more evidence to back this claim, a study in the Annals of Internal Medicine found that by making one change to your diet—which is aiming to eat 30 grams of fiber a day—can help you lose weight, reduce blood pressure, and increase sensitivity to insulin. 

In short, fiber promotes weight loss by slowing the movement of food through your digestive tract, decreasing appetite and reducing the number of calories your body absorbs from food.

4. Eat Plenty of Protein Throughout the Day

protein, meat, fish, cheese, nuts

You should be eating protein at every meal. Protein helps to preserve muscle mass while melting fat away. It helps us stay satiated longer by suppressing ghrelin, which is a hormone secreted by the stomach that stimulates appetite.

To boost your metabolic rate and promote weight loss, include at least 20 grams of protein at each meal.

You can find protein in meat, fish, cheese, nuts, and legumes.

5. Eat your Veggies All Day Long

Eating tons of veggies is a sure fire way to help you beat your weight loss plateau. Vegetables are loaded with vitamins and minerals. They are low in calories and carbohydrates, and packed with essential nutrients that help our bodies function at their best.

Studies have shown that those who consume a large amount of vegetables have had larger weight loss results!

Veggies should be consumed at every meal and snack. It might be a new concept to include vegetables with your breakfast. Go ahead and open your mind to new possibilities! You never know, extra veggies may just be the thing you need to push past your weight loss plateau.

6. Cut Back on Carbs

Low carbohydrate diets have been shown to be a highly efficient nutritional approach to weight loss. If you find your weight at a stand still, you can try cutting back your carbohydrate intake.

One large review of 13 studies with follow-up lasting at least a year found that people who consumed 50 or fewer grams of carbs per day lost more weight than those following traditional weight loss diets.

Very low carb diets have been said to reduce hunger and promote feelings of fullness. This nutritional approach may also increase fat burn and promote long-term weight loss.

7. Cut Back on Salt

You should be eating protein at every meal. Protein helps to preserve muscle mass while melting fat away. It helps us stay satiated longer by suppressing ghrelin, which is a hormone secreted by the stomach that stimulates appetite.

To boost your metabolic rate and promote weight loss, include at least 20 grams of protein at each meal.

You can find protein in meat, fish, cheese, nuts, and legumes.

salt

8. Drink Your Water!

Check this out! Studies have found that plain water can boost metabolism by 24–30% for 1.5 hours after drinking a 17-ounce (500-ml) serving (Study #1Study #2). How cool is that!?!?

Hydration is an essential aspect of weight loss. Drinking enough water helps flush out excess salt and toxins in our body.  Sometimes, if you’re dehydrated, your body sends signals causing you to think that you’re hungry. When in actuality it is water that you’re needing. So before reaching for a snack, chug down some water, and then reassess if a snack is needed.

Science is so dope! According to research presented at a meeting of the American Chemical Society, study subjects who sipped two cups of water before sitting down to a meal consumed 75 to 90 fewer calories. Over a 12-week period, dieters who followed the strategy three times per day lost about 5 pounds more than dieters who didn’t increase their water intake.

So drink your water. Drink it all day long! Drink it before you eat! If your urine isn’t nearly clear, you’re not drinking enough!

Summary

If you’re facing a weight loss plateau, you’re not doomed to stay there forever. You can take action by tweaking a thing or two in your approach. Make sure you’re not relying on the scale, alone, to track your progress. Reevaluate your caloric needs to make sure you’re not eating too much. Eat more fiber, protein, and vegetables. Cut back on carbs. Cut back on added salt. And drink tons of water!

Come back later in the week for eight additional ideas to help you put an end to your weight loss plateau.

Talk to you soon!


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