Lose 2 Pounds THIS Week
Listen, I know most of us in the U.S. are nowhere near swimsuit season, but let’s not forget how good it feels to walk into your closet knowing you could put anything on and feel fabulous. If you're like me you have a “skinny” section and a…”not so skinny section” in your closet. After multiple holiday parties and winter festivities I'm starting to wear more and more from the "not so skinny" section. Am I alone? I know I'm not. Holiday celebrations are a wonderful time, but they can leave us feeling weighed down and less than tremendous.
New Years comes and we're back on track with a whole new set of goals. We kicked off the first of the year strong, but now it's Rodeo Season (yeehaw Houston!), basketball games, birthday parties, you name it! Here we are again faced with tough decision: do I throw in the towel on my goals till next year when I rewrite my New's Resolution (again!) because - lets face it, this is too dang hard right now. Or do I finally push past my wavering motivation and stand firm with my ambitions allowing NOTHING to get in my way??
Let’s make a pact that no matter the weather, sports games or amount of layers we can hide behind, we stay on a consistent plan that keeps those stubborn 5-10 pounds off all year long. We’ll start by focusing on our FIRST WEEK in which we will lose 2 POUNDS.
Scientifically, to lose two pounds in a week it requires that you burn and/or cut a total of 7,000 calories. Sounds like a lot, but it adds up faster than you think! Let’s focus, first, on splitting up the 1,000 calorie daily deficit. You’ll reduce your net calories by 500 every day and add 500 calories worth of fat-burning exercise. Sound doable?
Below you will find my Top 6 Strategies For Reducing Your Calories-In and Increasing Your Calories Out. You may start by taking baby steps and starting with just one or two changes then progress to making the full transition into a whole new lifestyle. Remember: the goal is to keep the weight off all year long and in order to do that you must adapt consistency.
Calories In: Diet Strategies to reduce 500 Calories/day.
I. Don’t skip Breakfast!
Rev up your metabolism by eating within 30 minutes out of bed.
Here are a few of my recommendations for a Moderate Macros Diet:
Scrambled egg whites + 1 whole egg topped with salsa and 1/3C steel-cut oats (add cinnamon and stevia for taste).
Parfait: 0% fat Greek yogurt mixed with stevia, a handful of fresh organic strawberries, and low-sugar granola.
1-2 Slices of Ezekiel Toast topped with 1-2 whole eggs and ½ an avocado. Add sea salt and/or pepper for taste.
Here are a few of my recommendations for a Ketogenic Diet:
2 whole eggs + 2 slices of turkey bacon + 1/4 cup of fresh raw berries
Omelet: Eggs, cheese, veggies, meats
II. LIMIT YOUR SUGAR CONSUMPTION TO 20 grams/day.
*This includes sugars from fruits.
Cut out all white table sugar and alcohol for 6 days: Sugar has been known to be one of the unhealthiest substances to ever be consumed. One expert called sugar, “nutritional cocaine”. It’s addictive and dangerous for your health when consumed in excess. So why is it so delicious? Our body craves carbohydrates and fructose (sugar from fruit) in order to withstand long days, work stress, and exercise. Instead of putting sugar in your coffee strive to make it black, instead of dessert after dinner, consider eating a fruit after your workout. On the 7th day you may indulge into something sweet of your choice. Not a fan of sweets, but rather crave savory foods? Same rules apply to you: no burger buns or fries until day 7.
Get rid of all temptation! Your secret candy stash at work has got to go. The bowls of candy around your house need to be put away from your daily viewing. Try freezing the candy, that way if you do strike a sugar craving you’ll have to wait patiently for it to thaw out first which could help you resist the urge to eat more than 1.
Tip: Swap your afternoon frozen yogurt habit for a handful lightly salted mixed nuts.
III. Dine smart!
Tip: Chinese restaurants are wonderful when it comes to steaming brown rice, chicken and veggies. You can do a take-out order and add healthy flavors when your get home. Good add-ins could be Coconut Aminos (tastes like soy sauce), lemon juice, and salsas.
Chipotle & Jersey Mike's and a few others offer a bowl/"tub" option. Skip the starchy carbs and load on the veggies!
Ask the waiter to take the bread or chip basket so you're not tempted.
Carbohydrates are your bodies natural main source for energy, however, it's important to maintain portion control. If you follow a Ketogenic Diet you'll want to only consume 5% of your daily calories from carbs. If you follow a Moderate Diet then your daily carbs intake will consist of 45-65%.
Carb-Fan? Who isn’t?! Trick your brain by replacing your mashed potatoes with pureed cauliflower. Add a dash of sea salt and garlic powder for flavor. Zucchini pasta and spaghetti squash make for excellent alternatives.
Make it a priority that the only carbs you will consume this week come from the ground. Nothing boxed or processed.
Aim for grassfed meats, wild-caught fish, organic chicken and organic vegetables.
Ketogenic Diet requires 20% of your daily calorie consumption to come from Protein while a Moderate Macro Diet comes from 10-35%.
Click HERE for a list of the Top 25 Highest Protein Vegetables
Fats or our secondary source for energy, but our bodies only get adapted to using them for fuel when we drastically decrease our carb intake. The Ketogenic Diet recommends you consume a whopping 70-80% of your daily calories to come from fat while a Moderate Macros Diet suggests 20-35%.
Moderate Macros Diet- If you aiming to reduce your daily fat intake try taking a look at your latte. Example: If you normally order whole milk in your latte, switch to almond or coconut milk.
Ketogenic Diet- If you're struggling to consume more fats, try eating a delicious Fat Bomb at the end of your long day.
Calories Out: Exercise Strategies to Burn 500 Calories/day.
In the gym: Do 1 hour of intense cardio (Elliptical, Row Machine, Zumba, Spin Class).
In the gym: Do 50 minutes of Circuit Training.
Outside: Shed 'n Shred Fit Camp or Alternate between Walking and Sprinting for 40 minutes.
At a Studio: Do 70 minutes of Power Yoga or Pilates.
Fun for the family: Ice-Skating for 60min.
There are countless ways to shred off pounds, but here is what I have found to be the more realistic, fun, and most attainable ways.
I sincerely hope you are able to apply these changes and see those last few pound melt off for good!
Photo Credit: (Blue Bikini Pic) BlumPhotography
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