When you decide to try and get slim sometimes you feel a little overwhelmed because there are so many options, opinions, and plans out there. Thankfully, you can naturally trim down by making small and simple changes to your diet, exercise, and lifestyle.
Sleep no less than 7-8 hours every night to help your body operate at its best. Getting too little sleep could make it harder for you to lose weight and keep it off, plus you may be too tired to get in any physical exercise. Turning off your phone and removing distractions, like the TV is really helpful.
Studies show that your hunger hormone, ghrelin, increases when you don’t get enough sleep. This makes it harder to stick to smaller portion sizes or refrain from excessive snacking.
Manage your stress, as it causes an increase of cortisol in your body. When your body is stressed, it releases cortisol into the bloodstream. The cortisol increases your glucose levels and can even alter your immune system or interfere with your digestive system. Some stress is completely normal and healthy, but it needs to be managed so you feel your best and as a result look your best!
* Try listening to music or positive affirmations, doing any kind of sport, meditating, talking to a soulmate, or doing some other activity that helps you relax your muscles and mind.
MOVE YOUR BODY
Start moving your body more to help you burn extra calories. Getting slim is all about burning more calories than you take in, and making exercise a priority is a great way to do that. Take whatever physical activity you already do, and increase that so you’re getting in more movement every day.
*For example, if your main movement comes from walking up the stairs to work or doing laundry, consider adding a 20-30 minute walk 3-4 days a week.
Tip: Think about ways to add more movement to your everyday life—these changes don’t have to be drastic and a little bit here and there can add up. For example, take the stairs instead of the elevator, stand at your desk instead of sitting, walk in place during your favorite TV show, or park at the back of the lot when you go shopping.
Eat protein, fat, and vegetables! Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and of course complex carbohydrates.
All vegetables can be nutrient-rich additions to your diet. Aim to eat about of vegetables daily.
Examples of vegetables include:
• leafy greens
• bell peppers
• green beans
Healthy Fats like avocado, olive oil nuts, and seeds are great choices for your eating plan. Note that oils are composed of 100% healthy fats. Although some, like olive oil, are considered healthy, they also provide 9 calories per gram, compared to protein and carbs, which provide only 4 calories per gram. For this reason, it’s important to eat healthy fats in moderation and limit saturated and trans-saturated fats.
Loss of muscle mass is a common side effect of dieting. If you lose a lot of muscle, your body will start burning fewer calories than before. Resistance exercises, like Barre Classes, Pilates, Workouts at the Gym can help prevent this loss in muscle mass. Just find your favorite workout and do it at least 3 days a week!
Enjoy your journey to the best shape of your body!
And if you need help, I have a great offer for you! From now until the end of February 2024, get your free Personal Training Consultation (DM on my Instagram @elenamoler_fitlife), where you will get your Personalized Fit Life Plan from me, Elena!