Have you experienced a plateau in your weight loss? You’re just not seeing the pounds come off as easily as you did when you first started out and now you’re just anxious to improve your weight loss and get the scale moving again.
You’re not alone…it happens to everyone who is on some type of weight loss program.
You see, your body actually gets accustomed to what you’re doing, causing you to remain stagnant. If you don’t switch things up and keep doing the same thing, you will simply maintain your current results.
The good news is there are easy steps that you can take to shake up your weight loss program and see the scale move in your favor! If you would simply follow this checklist, you’re sure to improve your weight loss and get closer to your end goal.
#1 Drink More Water
Your water consumption has a significant impact on your weight loss goals. You can drop pounds simply by replacing your sugary drinks with water.
The benefits to drinking water are numerous including curbing your appetite (so you get full fast and eat less), flushing out toxins and waste, boosting the immune system, increasing energy and healthy skin…all huge advantages to busy moms and women entrepreneurs.
Our Body IS Water
Because up to 60% of our major organs is made up of water, it’s important that we drink enough of it to keep our temple functioning at its best. It’s recommended that women drink at least 11 cups of water daily (Source: The Institute of Medicine).
Now, that’s a lot of water! But we do get a good amount of it from the foods we eat, so that does count towards the number.
The key is ensuring we’re properly hydrated for optimal results in our weight loss program and simply giving the body what it needs.
How to Drink More Water
Adding more water to your day is simple. I promote the “4 Bottles a Day” rule where that equates to the old adage of “8 cups a day”. Guzzling down 4 bottles doesn’t seem like a hard task when you break it up periodically throughout your day.
- 1 bottle in the morning, when you wake up as you’re getting ready for the day
- Have one sitting at your desk to be consumed by lunch time
- Consume another after lunch to be finished before the end of the work day
- Drink your last bottle either during your workout, while you’re cooking dinner, doing homework with the kids or watching your fave evening TV program
#2 Eliminate Added Sugars
Sugar has become public enemy No. 1 when it comes to the health of America. In fact, the Dietary Guidelines Advisory Committee stated that sugar is one of our biggest health concerns.
But what’s so bad about sugar?
Well, in its natural state, sugar is a pretty harmless carbohydrate that our bodies need to function. Natural sugars are found in fruits, veggies, and dairy (as fructose or lactose).
The problem, however, occurs when sugar is added to foods during processing for added flavor, texture, or color.
And believe it or not, added sugars are lurking everywhere! From your salad dressings to ketchup, cereals, processed foods (many items in the frozen aisle), soft and energy drinks, donuts, and pastries.
There are many different names for it on the ingredient labels but it’s all the same…added sugars.
When consumed too much, it causes several health effects including major weight gain. It drives up insulin levels, negatively impacts your metabolism, and causes those empty calories to turn into belly fat.
How to Eliminate Added Sugars
This is the one thing you definitely want to focus on in improving your weight loss. If you could get rid of (or start eating less of) foods that include added sugars, you will notice a big difference in your body.
It starts with a decision knowing that this harmful substance is not benefiting you in any shape or fashion.
Plan your meals in advance so you are conscious of what you’re putting in your body. Reduce fast food stops, making your meals instead. Put healthy snacks in your desk drawer at work such as fruit, nuts, and granola bars to eliminate visits to the vending machines.
These small acts will go a long ways towards getting you in shape!
#3 Get Moving!!
Our bodies were created to move! It’s important that we embrace this design by increasing our physical activity and getting our blood flowing.
Now, this doesn’t necessarily mean spending hours at the gym. Any activity that increases the heart rate is a great addition to your weight loss program. Walking, dancing, running, biking, jumping, going up and down the stairs, kicking and yoga are all welcomed.
The key is not allowing your body to get used to the same routine. That’s when we experience that plateau. You should try to change up your workout or routine at least every 2-3 weeks so your body is being challenged by something new.
For example, if you walk 1 mile on the treadmill this week, try walking that same mile in two weeks but change up the rhythm or give it an incline. Give it something different.
How to Get Moving
I am a big advocate of taking consistent small steps to establish long-term habits versus a quick fix, which never lasts.
As a busy mom or woman entrepreneur, do you really have time to go to the gym 5 days a week for 2 hours…trying to lose weight? Most give up on that program real quick!
We want to challenge ourselves but be realistic at the same time. Instead, choose 2 days a week that you will devote to working out or going to the gym. Make sure they’re at least 1 day apart (i.e. Tuesday and Thursdays or Monday and Wednesday) and not back to back days. Your goal is to be active for 45mins-1hour.
Aerobic classes are great at the gym because it keeps you motivated and all you have to do is follow the leader.
Walking is a great exercise. Be sure to change up your route (try different terrains) and walk with 2-3lb dumbbells to tone your arms.
Finally, playing with your kids, having sex (yup!), and parking your car far from the store are easy ways to burn calories that fit our everyday lives!
Improve Your Weight Loss Today!
Ha, wasn’t these tips helpful? Add them to your current weight loss program and I strongly believe you will experience results in your first week. I look forward to hearing about them!
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