Are you experiencing a weight loss stall? Let’s figure out how to break that weight loss plateau. It’s almost summer and a lot of you may be stressing out about shorts and tank top season and perhaps trying to lose weight, but it’s just not happening as fast as you want it to. Here are some things you should consider when you hit a weight loss plateau and get the things moving gain;
Motivation & Excitement: A lot of times we get frustrated because we’re not seeing the results we want, and we start to lose that motivation and it can be really frustrating. So the first thing is you need do is get the things moving again, so you can get excited again, and get motivated. Motivation is temporary if you’re not motivated, you’re probably just not excited about either your goal, or you’re not excited about your method.
Your Diet: If you are doing the right thing; cleaning up your diet and working out but you still aren’t getting your desired results then you really need to change something. It could be your diet. You might need to clean things up a little bit. Maybe you’ve made some changes, but you might need to make even more changes. Sometimes, that means eating more or eating less.
Work Out: If you are not working out because you’ve gotten great results by just changing your nutrition and you start to notice a stall in your weight loss, then you need to start incorporating some workouts. Get some activity into your day, like taking a walk with a good breakfast.
Eat Breakfast. Make sure you never skip breakfast, it truly is the most important meal of the day, so you want to make sure you’re having some kind of protein first thing in the day. It’s going to keep you full for longer. It’s going to help you maintain that muscle mass while you lose weight. So eat enough eggs, oatmeal, Greek yogurt, cottage cheese with some fruit etc.
Cardio: If you are working out, and you’re still not getting results, again, you need to change something. This could mean less cardio or more cardio. If you’re doing straight cardio, now may be the time to incorporate some strength training with it. You want to keep your body guessing because our body is efficient. It gets used to what we’re doing, and always have to improving, and doing something better, and really challenging yourself.
Are you dreading the summer? Does your weight loss journey always take a back seat in the summer time?
Kids home from school usually means less time for mom. Last summer, I ditched the gym to hang out with the kids and I will likely be doing it again, this summer – with a newborn due in June. For six weeks, I didn’t step foot into the gym and I am happy to report I dropped my body fat to the lowest I’ve ever been in two years. How did I do it?
It was summer break, the kids were out of school and it wasn’t intentional to skip the gym, but I just started being more intentional about getting active with them and we were going to the parks, going for walks, and getting in workouts when I was with them versus dragging myself (and them) to the gym.
A lot of fitness professionals don’t really talk about how our stress levels and sleep is really affecting our weight, weight gain, weight loss, and this is something I wanted to bring your attention to it and share with you how to paying attention to your stress levels can actually help you lose weight. So here is a summary of what I did to lose weight while staying out of the gym:
I stayed active several times a week by going to the park and I made sure that I wasn’t stagnant, wasn’t sitting on the couch watching TV and I just put more of a priority on staying active, instead of my gym workouts.
I started getting to bed at a decent hour and really allowing myself to get into that restful sleep. I paid attention to my stress levels a found a way to reduce my exposure to those stress levels and really being more intentional about reducing that stress. As a work from home mom, I used to always work after the kids went to bed, worked before they got up and was always glued to my phone – never giving myself a break to relax.
I put up strong boundaries on when I was going to bed – even if it meant I had to miss an important webinar or team call. As someone who has recovered from burnout and adrenal fatigue, sleep is now a high priority.
The hours of sleep you’re getting is important, but also the quality of sleep is even more important. You need to get into restful sleep cycles because our body recharges and detoxes in the sleep process. You need to focus more on getting well rested, and if you get up super early, you need to go to bed earlier, making sure you’re getting your seven to nine hours of sleep and actually you’re getting into those deep sleep cycles while you are sleeping.
It is my philosophy to work smarter, not harder. I can tell you if I am not having fun, I am not doing it!
I spent years grinding and burning the candle on both ends and when I decided to try something different, I realized most women are working way too hard and losing weight can can done easier, simpler and faster.
Does losing weight seem hard or like a lot of work? Actually, there are small things you can do to start shifting the scale, without a lot of work at all. A few simple changes to your diet or activity can make all the difference.
I used to work in an Irish pub several years ago, when I was in college; where I gained about 20-25 pounds by being surrounded by food and alcohol. The moment I knew something had to change was when a customer I served asked when my baby was due- I wasn’t even pregnant!.
I was mortified – and it didn’t happen just once. I was in college, had no boyfriend and kids were the furthest thing from my mind. I was a petite girl, always thin, but I carried the bulk of my weight in my midsection – like most women.
I won’t say it is easy to avoid temptations when you are surrounded by food all day, but it is possible with some will power and when you know what you want.
Here are the three things that I did to release those 20 pounds and how you can also apply it to yourself:
Eliminate Soda and Fizzy Drinks. When you work at a bar or a fast food restaurant, you are surrounded by foods and drinks that are not healthy for you. So I made a conscious effort to stop buying soda by making an internal agreement with myself that I wouldn’t buy it anymore and I was able to drop five pounds instantly within a week. So if you’re trying to eat healthier, I suggest cutting out the junk, throwing it away, and just stop buying it and you will be amazed at how much better your willpower is if you just don’t have it in the house.
Cut Down on Fried and Junk Foods. I stopped eating fast food and started bringing in my own healthy snacks to work so that I would not be tempted to snack on the free fries that were provided. Staying prepared is also a very crucial part of the process because you will be put in situations where there’s not always healthy options available.
Get a Workout Buddy. Having an accountability buddy is very important when you are trying to lose weight, someone you can lean on and can motivate you when you don’t feel like working out. And just surrounding yourself with someone who’s on the same mission can be the make or break point.
Want to know how to go from being a zombie mom to energy on fire in the morning? Then you should consider having a morning routine.
Most of us go from task to task, checking off our to do list, without ever considering what we need for ourselves. The morning can be one of the best times to have that check in, to process emotions, set solid intentions and set the tone of the day.
So, let’s talk about the power of a morning routine and how having one can help you be more productive throughout the day:
Having a routine in the morning is important because it allows your body to get into the flow. It allows you to not have to think about the decisions that you’re about to make, but just being able to go into motion, one thing after another.
A good morning routine makes you more productive all day long with a clearer and a more focused mind.
It helps you have loads of energy all day. Depending on what your morning routine is, it can uplift your spirit throughout the day so it is important to adopt a routine that is unique to you.
So, what is the first thing that you do when you wake up? Most of us get on our phone, or a computer the minute we get out of bed to check social media or emails, this might not be the best way to start your day. How you start your day can really have a positive or negative impact on the rest of your day so it is important to set the right morning routine that is unique to you because what helps you get energy might be different from mine. Here are some of the morning routines that gives me energy all day long:
I get energy from spending spiritual time alone. I feel calmer throughout the day whenever I wake up as early as 5:00 am to have a Bible study versus if my kids just wake me up and I go about my daily chores. Try diffusing some essential oils to energize you, first thing.
Getting my workout in before I go to work. This gives me loads of energy throughout the day and from experience, whenever I don’t work out early I often find myself procrastinating and I might end up not getting it done at the end of the day.
Listening to uplifting or inspirational messages. This can be in form of an audiobook, a podcast, or music that helps me get into an upbeat mood that keeps me inspired all day long.
Writing down my to-do list and going to bed at a decent hour at night. Our brain is such a powerful force that goes to work and start strategizing on our to-do list for the next day while we are sleeping and the morning we will already have a clear vision on how to go about the day.
Want to indulge in your sweet cravings and still lose weight?
Most people think that losing weight (or being on a diet) has to be hard and we have been trained to think of a diet as giving up all our favorite foods.
Actually, you can eat healthy without feeling deprived. I still eat pizza, chocolate, and ice cream and I was able to lose 30 pounds. Most of the time when we are on a diet or trying to lose weight, we often limit ourselves to boring foods which we do not really enjoy just because they are the typical “healthy foods” but there are ways you can infuse the foods you absolutely love in your diet and still get your desired results.
I personally went on to lose over 30 pounds and for the first time EVER, I never felt like I was missing out.
Here are some ways to help you eat healthy without feeling deprived of the foods you love and how to ‘’eat your cake and have it’’ while on your weight loss journey:
The 80/20 rule: Moderation is everything. When you deprive yourself of certain foods, it becomes all that you can think about, but when you allow yourself to indulge in your favorite foods as part of your lifestyle and healthy diet, then you won’t feel so deprived and there will be If you are eating and putting good things into your body 80% of the time, the other 20% won’t matter so much. You can still have a glass of wine or a chocolate brownie from time to time.
Allow yourself those treats: Apart from just making it part of your diet, treat yourself to something nice on the weekend. If you ate salads Monday through Friday, allow yourself to have that baked potato, or a piece of pizza if it’s going to make you happy. Indulge occasionally in those things that would make your weight loss journey fun for you.
3. Celebrate your accomplishments. Celebrate everything! So many times we get so focused on the goal that we fail to see every little progress we’ve made. Celebrate it at day one, celebrate it at day five, celebrate it at two weeks. Find ways to celebrate that doesn’t have anything to do with food so you don’t go overboard – buy yourself a new workout outfit, treat yourself to a massage or get your nails done. Whatever is going to make you happy just make sure you celebrate yourself.
Four years ago, I decided I was done with “dieting” and I was going to find something that would work – for my life, no matter what I had going on. If you are feeling restricted in any way, especially over time, you will not stick with it.
Why do you think 50% of people who lose weight end up gaining it all back?
In conclusion, you are what you think about and that becomes your reality. If you think losing weight will be hard, it will be.
What if it could be easy?
In my Simplified Slim Down, I break down how it can be easy, with easy healthy recipes and daily action steps to get you to your first goal.
Cold and flu season seemed to really take over this year. Are you constantly sick and can’t seem to find your way back to health? As a working mom I don’t have time to be sick. I don’t have time to deal with sick kids and I know you don’t either. We like to keep our immune system boosted as much as possible.
A few years ago, my husband would get sick every time the weather changed! We had a medicine cabinet full of supplements and vitamins – but it didn’t seem to matter.
Would you believe we haven’t been sick in 2+ years – even with two kids in public school!
Things keeping you sick and your immune system compromised
High Stress Levels
Excess amounts of tobacco, alcohol and other toxins
Lots of over the counter medicines and antibiotics.
To keep your immune system strong
Eat lots of whole foods and eat most of your meals at home.
Overly processed foods has a lot of chemicals and preservatives and the nutrition quality is depleted. It is best to be eating foods as close to their natural state as possible. Grab my 10-minute breakfast recipes here.
Exercise and move your body daily.
Exercise is a great immune booster. It gets your body moving, blood flowing and helps your body handle other outside stresses better. So get outside, take the dog or the kids for a walk and get moving.
Ditch the toxins out of your diet – this includes excessive amounts of sugar, processed foods, high fructose corn syrup, and alcohol.
The added toxins in the body add unneeded stress. We want to keep stress levels to a minimum, so that when a virus tries to come in your body has the strength to fight it off.
Finally – invest in high quality supplements. You should be using a multi-vitamin, fish oil, calcium and magnesium, at minumum.
Now, I know not everyone eats healthy – all the time. My kids don’t eat a lot of veggies. I do my best but you can only do what you can. It is a good idea to fill in the gaps. Only very few people eat the recommended six to nine servings of vegetables. My kids definitely don’t. Sometimes I don’t even. One thing we do is we have a shake that we use at snack time. It’s got over 21 vitamins and minerals in it.
We get all our vitamins and supplements from Herbalife.
Take in extra vitamin C during high stress and cold and flu season.
One of my favorite products to keep our immune system strong is Best Defense. This has echinacea, zinc, and vitamin C. It is my secret weapon. I just take a tablet and drop it in some water, and then see it fizz. It is orange flavor and the kids love it!!
At back-to-school season, usually right when school is starting up I invest. Yes, your health is an investment. I invest in extra Best Defense. I will just throw these in. Maybe once a week I’ll drink one by myself and then I’ll also pour one for the kids. It’s just a good idea to have this on hand. I take this whenever I’m feeling something come on. I will drink a glass, and usually, within 24 hours it’s gone.
Echinacea is great to boost that immune system. Vitamin C and zinc all help keep your immune system up and keep those defenses from coming into your body, things that we don’t like, the germies that the kids are picking up at school. If you work at a public place, whether you work in retail or you work in a hospital, a doctor’s office, you need to keep your immune system boosted so that your body is able to defend itself from those viruses that are coming in.