Are you a busy mom who wants to drop body fat, without crazy deprivation diets? Do you have more belly fat than you like? You can’t actually spot reduce belly fat, but you can eat for overall fat loss and reduce your muffin top.
It doesn’t matter how much you are working out, if you’re eating like crap, it’d be harder to lose weight. Once you hit 30, your metabolism slows down, your hormones start changing and you have to be mindful of what you eat. You can no longer do the vending machine drive-by or get meals at the gas station or else it is going to be harder and harder to hit your goals.
So, what you should be doing and eating if you are trying to lose weight? This is how I was able to lose over 30 pounds pretty shortly within a four to six-month period, and I teach in my program Simplified Slim Down.
- Eat a healthy breakfast.
There is so much research on how eating a breakfast is beneficial for more energy, more focus and those who eat a nutritious breakfast, actually, eat less overall in the day. In this post, I break down why you should make breakfast a priority. Click here for 10 recipes for wholesome, nutritious, balanced breakfasts that the whole family will love.
- Eat frequent meals.You want to make sure you are eating every few hours. A lot of times, we get really busy and sometimes, we forget to eat. Especially as busy women – we are moms, we are working and we get so busy on taking care of everyone else. Sometimes, we forget to take care of ourselves, and I was in that where I would forget to eat or I couldn’t remember the last time I did eat.Don’t let your body to go into starvation mode,
To avoid this, you can set a timer on your phone as a reminder to let you know when it is time to eat and set it to remind you daily. This has helped me a lot whenever I forget to eat because of my busy schedule. I recommend this to all my new clients.
Minimize processed foods. Shift away from eating fast food, and convenience-type food and start eating real whole foods. You can find a lot of healthy pre-cut vegetables and fruit or ready-made salads to save you some time in the kitchen. Planning ahead wins every time.
Here are some staples that you should have around in the house and will help you reach your goal faster:
- Whole fruits, vegetables and lean proteins like chicken, turkey, and fish.
- Dairy products but make sure it is not processed dairy. My favorites are cottage cheese, Greek yogurt, cheese cubes and goat cheese which I absolutely love.
- Lots of seeds and nuts, nut butters and eggs as these are all sources of healthy fats.
- Healthy oils like olive oil, avocado oil, and walnut oil. These are some healthy oils to start with but stay away from vegetable oil; it is not so good for you.
- Use spices to mix up your flavoring in your meals.
If you need a simple and tangible grocery list that you can take to the grocery store every week, then grab my grocery list for easy shopping. All my staples are on there and it made my grocery shopping a lot easier. Having these staples in my pantry on a regular basis helped me eat healthily and help me reach my goals faster.
Treat yourself and your sweet tooth, with these fat burning chocolate truffles.
Did you know fat is the macro that affects your blood sugar the LEAST?
The past several months, I have been learning more about macros, specifically which macros or combinations to help with fat loss and increasing metabolism. I am learning about the female hormones, how our metabolism works and how to deal with weight loss resistance.
As I am learning, I am also testing on my own body. I am testing different foods, different macros percentages and different workouts. So stay tuned, as I will be sharing more in the future.
High fat and low carb diets have been proven to help with weight loss, especially those in weight loss resistance, insulin resistance and those with a history of diabetes.
Try these mint chocolate truffles – you won’t even know they are actually good for you and will help burn fat! My kids even loved them!
1/2 cup chia seeds
1/2 cup flax seeds
1/2 cup chocolate protein powder
2 drops stevia
1 teaspoon peppermint extract
1 teaspoon of vanilla extract
Pinch pink salt
4 tablespoons coconut oil, melted
Combine in a food processor, roll into balls and chill.
For this recipe, I used 50/50 mint chocolate and Dutch chocolate formula 1 meal replacement, instead of mint extract.
Optional – Combine melted coconut oil and protein powder or raw cocoa powder and drizzle over the balls, for extra chocolatey goodness. We didn’t think it needed it.
Keeping my sweet tooth satisfied has been the #1 thing that has allowed me to be successful and not feel deprived.
Free Download for 10 fast and easy breakfasts
Struggling with motivation? Sorry, but motivation is only temporary, but you can develop discipline. Here are 3 ways I stayed motivated to drop 30 pounds.
At the end of 2013, I hit my rock bottom. I had two kids, I was working from home, making very little money and had a shaky marriage. I had no friends and very little family I could count on. My health was declining, I had no time for myself and I had been struggling with depression on and off for over 5 years.
I needed to make some changes and make them fast.
I stepped into 2014 like I was about to make something happen – but I didn’t know what.
There is a difference between motivation and discipline.
I hear a lot of my clients and potential clients will ask me how do you get motivated? How do you stay motivated?
Motivation is only temporary. 80% of people give up on their New Year’s Resolutions by February 19. 6 weeks into the New Year.
I think it is important to set goals. But let’s be honest. Motivation only lasts a couple hours or a few days. Then, we sink back into old habits, old mindsets and old comfort zones.
The key to hitting your goals is to reverse engineer – make sure you are not biting off more than you can chew. Then, creating daily habits that supports your goals.
It is so easy to set a goal – but it is another thing altogether to change your habits and your lifestyle to reach that goal.
In a matter of a few months, I dropped 30 pounds, got my energy back and started making extra money on the side.
How I did it was super simple – but not easy.
I had UBER focus. I knew where I needed to be and I was laser focused on getting there. I knew taking control of my health was goal #1 to getting my life back on track.
1. I set new goals every month. I was constantly upping myself and going bigger. I was my only competition.
2. I had a daily focus list. I had 3-4 things I focused on every day, until it became second nature. If you want to change something in your life, it starts with something you do daily.
3. Every month was a fresh start. It didn’t matter if I hit my goal from the month before. I started over every single month.
Are you ready to for some change? Grab my focus planner and start hitting those goals!
Lots of people want to lose weight – but few actually follow through with it; and even less actually keep it off.
Weight loss is one the very top new year’s resolutions, every single year. If weight loss is your goal, this year, I want to share with you some sexy mindset shifts it took for me to finally drop the weight and drop it for good.
Actually, these mindset shifts can apply to any goal you have.
Let me tell you a little bit of my back story, if you don’t know already. I tried so many diets. I tried so many different ways of losing weight, and I was largely unsuccessful. In my ’20s, I gained some weight in college drinking and eating lots of fast food, and I did go on to lose 20 to 25 pounds, which came off relatively easy with just a couple shifts, working out every day, but then after I had kids, that never happened again – despite many attempts.
1. It takes a DECISION.
After my second child, I was so tired of being over weight, my son was five years old, and I had been overweight, I had never lost the baby weight. I’d been carrying on an extra 20, 30, even up to 40 pounds of extra weight for five years. And so, when I was about eight or nine months pregnant with my daughter, I just made a decision that I wasn’t gonna carry that baby weight around any longer, and it was going to come off no matter what,
When you get to the point where you are ready to make it happen, it will. Most people want to lose weight, but don’t believe they can really do it or they think it has to be too hard and they talk themselves out of it.
2. Change what you think about.
You have to change what you’re thinking about and those internal thoughts, that internal dialogue that’s going on in your head. I had to change how I thought and how I talked to myself about my commitment level, about healthy foods, what I thought about exercise.
3. It is already done.
Step into it like you are already there. What would the fit version of you eat? What would she drink? How many times does she workout? Step into that version and you will be half way there.
I dropped 30 pounds, never setting foot in a gym.
May 2014 to September 2014
I’ve also been able to improve my marriage, work less while making the same amount and completely transform my life.
The brain is powerful and can do amazing things. You are in the drivers seat. Where do you want to go? Are you ready to put your car in drive? or are you stuck in neutral?
The typical American gains 10-15 pounds between Halloween and New Year’s. Gasp!!! Keep reading if you would like to enjoy the holidays – without the typical weight gain.
Holiday parties, candies, cookies and overpacked schedules all lead to overeating and being less active.
Here are some rules I follow to help me maintain my weight and not gain over the holidays.
1. Stick to a regular eating and workout program as closely as you can. Whether you have a regular workout program, how you regularly eat; if you can stick to that as closely as possible, that is going to help you avoid that holiday weight gain.
2. Don’t go to your holiday parties hungry. If you can have a little bit of something before you go, having a salad or having a small piece of protein, some chicken or just a small sandwich before you go. That way, you’re not starving, and you’re not going to fill your plate up with all this stuff you really shouldn’t be eating. You can still eat at the party, but you won’t just be absolutely starving and will help with portion control.
3. You want to keep your alcohol consumption to a minimum, especially if you’re trying to lose weight during the holidays, because alcohol metabolizes in the system differently than food. So it can really derail your weight loss efforts. A glass of wine, a glass of beer can be fine, just keep it to a minimum.
4. Also keep desserts to a minimum. . Save your indulgences – your absolute favorites – for those things you can only get at that one time of the year.
Enjoy your holiday. Make it less about food and more about people and relationships.
Are you getting tired of Thanksgiving leftovers, yet? Thanksgiving is my most favorite holiday because of all the good food. But after 2-3 days of the same food, I am ready to switch it up.
While I don’t know exactly what’s in your fridge the day after the holiday, it’s safe to say that you’re likely to have turkey, some potatoes (white and or sweet), a bit of cranberry sauce, a little stuffing, a dab of gravy and probably a container of the ever-popular green bean casserole. Reheating is fine, but after a couple of meals, I’m usually looking for a change in taste.
Get creative in the kitchen
Hands down, my favorite thing to make after the holiday is turkey soup. Once the turkey bones have been stripped of all their meat, I simmer them with onion, celery, carrots, salt and pepper for a few hours to produce a heavenly stock. From there, you can do a basic turkey noodle, or add your leftover mashed potatoes for a creamy soup base. A dab of leftover gravy will add a lot of flavor—but go easy, since it’s loaded with calories. Try these turkey soup recipes.
Easy Turkey Soup
Wild Rice and Leftover Turkey Soup
The turkey lends itself to a million uses, but if you have so much left over that you don’t think you’ll use it in a few days, shred it into meal-sized portions and freeze. It’s great to have it handy to add to dishes like soup, pasta or burritos. Here’s something you may not have thought of—turkey lettuce cups. Heat up some minced leftover turkey with some diced scallions and a little Chinese hoisin sauce, then spoon into iceberg lettuce leaves. It’s a light and refreshing change from the usual turkey sandwiches. A few new recipes I am wanting to try this week.
Turkey Bacon Avocado Sandwich
Turkey Apple Cranberry Salad
Cranberry sauce is amazing on top of plain yogurt or oatmeal, or spooned over mixed fresh fruit for a quick dessert. You can also blend it with nonfat cream cheese for a tasty spread for your whole grain toast. I also like to spike my cranberry sauce with some ginger, garlic and soy sauce and serve on grilled fish or tofu. It tastes like a really sophisticated barbecue sauce.
Sweet and Spicy Cranberry Meatballs
Cranberry Sauce, Bacon, and Gorgonzola Pastry Puff Pizza
If your original sweet potato dish wasn’t too sweet, you can dice up the leftovers with the leftover turkey, then sauté with some onions and other veggies for a one-dish hash. Serve with a green salad and you’re all set. Sweet potatoes would also make the start of a pretty great curry with some leftover turkey added. I found a few more options for you, too.
Sweet Potato Kale Quinoa Fritters
Sweet Potato Carrot Soup
Green Bean Casserole
Stuffing and green bean casserole are some of the highest calorie leftovers, so you’ll want to use them sparingly and stretch them out with some healthier ingredients. Add some canned tomatoes and chopped turkey to your leftover stuffing to make a filling for stuffed peppers. And that leftover green bean casserole? Try heating it up with some white wine or broth, then add some garlic and hot pepper flakes and toss with some whole grain pasta.
Green Bean Stuffed Mushrooms
Stuffed Egg Rolls
Leave a comment below – what is your favorite way to use Thanksgiving leftovers?