Want an easier way to lose fat? Stop starving
yourself, counting calories, or eliminating your favorite food groups.
Those extreme techniques only burn you out and
leave you more frustrated than ever.
I bet if we sat on your shoulder and watched your
daily routine, I would be able to identify at least 5 areas where you could
make simple changes that effortlessly help you lose unwanted pounds.
Because the truth is that real fat loss comes
with lasting, healthy lifestyle changes. You’ll get to your goals quicker when
you stop making these 5 Lifestyle Mistakes:
Lifestyle Mistake #1: Lack of Sleep. To
put this simply, you need to sleep more. Most adults need an average of eight hours
of sleep each night, and we know most of you aren’t getting that much. When you
don’t get adequate amounts of rest, you’re more likely to be hungry, overeat,
and gain weight.
How does this work? Something like this.
If you’re tired, you won’t feel like cooking a
healthy meal, and you’ll opt for fast (fattening) food instead. This very same
lack of energy will also likely cause you to skip the gym. On top of that,
sleep deprivation causes your metabolism to slow down, and if you’ve not heard,
that is not something you want when trying to shed a few pounds.
Lifestyle Mistake #2: Too Much TV Time: Many
people are in the habit of sitting in front of the TV for hours on end after a
stressful day at work. Yes, you may be worn out and need a break, but sitting
on the couch, zoned out, watching TV is not the way to lose inches.
If you must watch the evening news or see your
favorite show, use the time to burn a few calories. Keep some hand weights next
to the couch and work your biceps and triceps. Stand up and do some squats or
lunges to work your legs and buttocks. Get on the floor and do some sit-ups to
tone your abs or push-ups to tone your arms.
Lifestyle Mistake #3: Skipping Breakfast. Want
to know a secret to successful weight loss? Eat breakfast! Try cutting calories
by skipping breakfast, and you’ll be excessively hungry by mid-morning. As a
result, the healthy calories you would have eaten at breakfast are replaced
with calorie-filled snacks and an over-sized lunch.
Once again, fitting breakfast into your busy
schedule may mean dramatic lifestyle changes. But research shows that the habit
of eating a healthy breakfast is key to losing weight and keeping pounds off.
Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier
to give yourself time to eat breakfast
Lifestyle Mistake #4: Drinking Too Much Sugar. Lasting
fat loss is about changes. Unfortunately, some of the changes one must make are
difficult. If you’re one of the millions hooked on soda, alcohol, or other
sweetened beverages then your fitness goals may remain out of reach until you
replace these drinks with water. You should also know that your brain often
confuses thirst with hunger.
So at the first sign of hunger, don’t grab a
snack or calorie-filled drinks. Instead, grab a glass of water.
Lifestyle Mistake #5: Not Doing the Right
Physical Activity. Weight loss includes burning more calories than
you consume. Therefore, it should make sense to you that a healthy diet and exercise must go hand
in hand. If you want to speed up weight loss and keep the weight away, add or
increase the amount and intensity of physical activity in your daily life.
For many people, this is the most difficult
lifestyle change of all, but the benefits are well worth it. Aim for 30 to 60
minutes of intense exercise on most days of the week. When exercise is a normal
part of your everyday routine, it’s more likely to stick, and your body will
become slimmer and more toned.
If you’re fed up with your body, if you’ve
reached the end of your rope, if you think that you’ll never enjoy wearing a
bathing suit again in public…then I have good news for you.
We are here to help you meet your fitness and fat
loss goals. In fact, seeing our clients reach their goals is what drives us to
do what we do. We can’t wait to see your transformation unfold.
Call or email today to get started on a fitness
program that will get you on the fast track to your best body ever.
Staying Power
These five lifestyle changes aren’t always easy
to make and change won’t happen overnight. Chances are, you’ll have occasional
setbacks. But don’t give up.
Each day is a new beginning, and it starts out
with no mistakes in it. Begin each morning with the resolve to not only stick
with your healthy eating habits, but your lifestyle changes as well.
Tropical Salad with Teriyaki Chicken
This salad is fun and full of flavor, made with
nutrient-packed microgreens, sweet mango, tender teriyaki chicken and
guilt-free onion rings. Eat this and give your body the protein it needs as
well as a healthy serving of fiber.
Servings: 6
Here’s what you need...
•
4 organic, free-range chicken breasts or veggie
chicken cutlets
•
1/4 cup Organicville Island Teriyaki Sauce
•
1 large yellow onion, cut into 1/2 inch slices
•
1 cup almond meal
•
dash of salt
•
1/4 teaspoon garlic powder
•
1 cup coconut milk, full fat
•
1 omega-3 egg
•
4 cups organic micro greens or mixed greens
•
1 fresh, ripe organic mango, sliced
•
4 Tablespoons organic goat cheese, crumbled
1
Rinse the chicken breasts. Place in a large
ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place
in refrigerator for at least 30 minutes. (Do it overnight for even better
flavor!)
2
Preheat oven to 400 degrees F. Lightly grease a
baking sheet with coconut oil.
3
In a shallow bowl combine the almond meal, salt
and garlic powder. In another shallow bowl whisk the coconut milk and egg.
4
Dip each onion ring in the milk mixture and then
coat with the almond meal mixture. Place on prepared baking sheet.
5
Bake for 20 minutes. Remove from oven, flip each
onion ring, then return to oven for an additional 10 minutes.
6
Heat a grill pan and lightly coat with coconut
oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side,
until there is no longer any pink in the middle.
7
Remove chicken from heat and slice.
8
Prepare each plate with a pile of micro greens,
sliced mango, goat cheese crumbles, a few onion rings and then top with
teriyaki chicken.
Nutritional Analysis: One
serving equals: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber,
and 40g protein
Call today for a consultation
and fitness assessment
Phone: (219)
548-3480
Web: pumpsfitnessinc.com
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