Go on a diet they said! Eat healthier foods, 80% of weight loss is what you eat.
Both statements are true. However, no one explains the logistics behind what it takes to implement a healthy lifestyle and diet.
Preparation is they key to success. Being honest with yourself about where you are lacking in regards to Preparation, creating shopping list and budgeting realistically is the first step to a successful weight loss plan.
We ruin our diets because of the lack of planning ahead.
Successful weight loss starts with the following steps:
1. Set weight loss goals: What is your pants size? How much do you weigh? Take your chest, waist and hip measurements. Write this down in your weight loss diary or on a chart to hang up in your home to keep you motivated.
Next, write your weight loss goals beside or underneath your current weight, pants size and measurements. How much weight do you want to lose? What is your desired pants size? What is your desired measurements?
Keep in mind losing 2-3 pounds a week is healthy weight loss. Calculate a realistic timeframe based on those numbers.
How long will it take to get to your desired weight or pants size?
Remember pants size is more important than weight. Water retention, PMS and other factors cause weight to fluctuate 5-8 pounds. If your dropping pants sizes you are losing weight.
Pay attention to how your pants fit instead of the numbers on the scale.
2. Physical exam: Now that you have your goals in place, make an appointment with your doctor to get a physical.
Get the test taken during the first few days of your cycle (when you have your period), if possible .
Ask your doctor to check your B Vitamin levels, electrolyte levels, Thyroid hormone levels, cholesterol, blood sugar levels and Vitamin D levels.
If you’re a woman ask your doctor to test Vitamin D3, estrogen, progestine, thyroid, FSH and LH levels which are very important in determining the quality of your health. Tell your doctor what to do, more than likely they will tell you the test are unnecessary but remember you are not just a patient, you’re a customer who is paying them!
You can follow up on your blood test by using a home saliva testing kit from DiagnosTechs or Phamasan. Testing your hormone levels over a 30-day period via saliva provides far more accurate results than a blood test taken on a single day and it can help better pinpoint the exact problem.
All of the above can significantly effect weight loss results. If you have any deficiencies your doctor will prescribe vitamins to replenish deficits. If you have high blood sugar and high cholesterol- your new diet should address lowering those two numbers.
Test results will take a week or so. In the meantime start easing yourself into exercise by taking long walks outside or on the treadmill for at least an hour a day.
Assessing your test results:
Most hormone-related issues women deal with are the result of too low progesterone, too high estrogen levels and excess androgen. This is what is happening when you have PCOS, endometriosis, PMS, and problematic periods more generally.
Substitute sides like chips and fries with salads. Example have a burger and a side salad. Chicken with a side salad.
Stop drinking sugary drinks asap. No juice or soda. Ease yourself into better eating by doing this!
3. Plan your meals/prep. Before you go shopping, Are you doing Paleo? Low carb? Or just dropping calorie intake? And which supplements you need to take.
Plan 7 days of meals/snacks. I don’t recommend cheat days until after 35 days of starting a new diet.
Meal Planning Flyer Download and print by clicking here.
Example: day 1. Breakfast, egg omelet with spinach, organic cheeses and veggies.
lunch: chicken breast with 4 cups of salad, low carb dressing.
snack: carrots with peanut butter.
Dinner: beef with broccoli and brown rice.
snack: 1/4 cup of nuts.
Meal planning helps you build your grocery list and budget. Never assume healthy eating is more expensive- it’s not!
However, it is more time consuming, but you need to charge that to the game. It comes with the territory.
Meal planning should include what recipes you want through the week: example what proteins, vegetables, fruits, and grains you need.
If your planning on eating salad everyday buy bulk salad and dressing.
Make sure you have tubawear to make grab and go meals/salads.
Example shopping list:
Proteins: Chicken breast and chicken legs. Turkey bacon, Salmon, ground turkey. Buy organic meat if you can!
Vegetables: Bulk lettuce and spinach. Carrots, onions, broccoli, cilantro, bell peppers and cauliflower and zucchini.
Fruit: Apples, berries, grapefruit and kiwi.
Grains: Brown rice and Almond flower healthy cereal and meal replacement bars.
Condiments: Hot sauce, fat free ranch, Italian dressing. Almond butter or peanut butter and say sauce.
Dairy: Almond milk and organic cheese.
Oils: Olive oil, vinegar, coconut oil ghee or butter.
Storage: tubawear, large glass jars with tops, lunch bag/sack, stainless steel water bottle, smoothie to go bottles, freezer bags, ziplock bags.
4. Find coupons and go shopping: Never forget your list. Spontaneous shopping can sabotage your diet. Try to eat a meal before shopping. I like to shop after dinner or after breakfast during the weekend.
5. Go home, and start prepping meals asap: Cook your proteins, sides and prepare salads and snacks for an entire 5 days! If your using plastic tubaware let food cool to room temp before putting it inside the containers.
6. Stack in the fridge/freezer in a easy and organizational way. Your fridge should be neat and well organized.
Freeze vegetables and fruits you won’t eat to save them from spoiling.
7. Grab and go should make dieting easier. Every 5 days prepare to spend a few hours meal prepping. Make it a priority and a habit.
8. Create a realistic workout plan. Workout according to your schedule. Workout 30 minutes weight training followed by 30 minutes cardio. Muscle speeds up metabolism, don’t just do cardio, do both.
Warm up with stretching before exercising.
Keep it simple at first. Jog/power walk or elliptical for first month. Just do weights on easy to use machines and dumbbells your first month. Then Graduate into push ups, pilates and planks later.
Then join a gym or get a trainer to advance your workouts after 6 weeks. Workout at least 5 days a week for one hour or longer.
Cheat days DON”T DO IT
Have a cheat meal not a cheat day. A cheat day implies you eat whatever you want all day. This can ruin your diet. However, a cheat meal is just cheating on one meal. You can choose whether you want to cheat on breakfast, lunch or dinner is your choice. You cannot cheat on all three meals!
Supplements: Should be based on what vitamin deficiencies you have based on your physical exam with your doctor. Try to eat food that have what you need before taking supplements.
If you are on birth control take B12 asap. Birth control depletes B12 which converts food to energy metabolism, which is why woman on birth control gain weight!
Apple cider vinegar
Flax seed and chia seed for Fiber
B stress complex
Calcium especially is you cannot eat dairy!
Probiotic – High quality.
Take your vitamins with meals. I take some during breakfast, others during lunch and the rest during dinner.
Preparation is just the beginning. I really hope this helps someone on their journey to losing weight and eating healthier.
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By Janell Hihi Copyright@2017