Top 3 Tips To Lose Weight & Keep It Off Naturally
I get asked often what the secret to weight loss is, and I find people are surprised when I tell them what I find is most important. Today I am going to dive into what I believe are the top three tips to not only lose weight, but also to KEEP it off.
When people want to change a physical aspect of their bodies most commonly they throw a physical band aid at it. A new gym membership, a fad diet, cutting out everything from their diet to an unsustainable extreme. The big problem is these solutions do not usually last. They might work short term, however until we make true lifestyle changes the physical changes don’t stick around for long.
I work with my clients through the Mind, Balance, Body method. I find if start first with our minds, creating a vision, understanding why we want a physical goal to happen, we are much more likely to push through and make the necessary changes to make it happen. Once we have our minds on right, we work on this oh so sacred thing we refer to as balance. Balance to me is a daily practice of prioritizing and creating space in our lives both energetically and physically. Once that space is created we can then go in and plug in the physical changes necessary to reach our goals and they fit in with ease.
It is amazing the results I see when clients work through this model and resistance that pops up while we work on the mind and balance. I LOVE walking them through this process.
So I promised I would tell you what I think the top three tips are to not only lose weight, but also to keep it off. What are they??? Your eating schedule, sleep and water intake.
1) Your eating schedule
What in the world do I mean by your eating schedule??? According to the Salk Institute, ‘Eating in a 10-hour window can override disease-causing genetic defects, nurture health.’ Click HERE if you want to read the full article. Eating within a 10 hour window can help support a healthy metabolism and can protect against obesity and metabolic disease. In Ayurvedic medicine they talk about this in reference to eating to support your circadian rhythm.
Now I am not saying that you can go eat fast food every single day and as long as you do it within a ten hour window you are good. However, let’s be honest. We all have a general idea of what healthy eating looks like. Most commonly this is referred to as three meal a day with healthy snacks in between. Meals consisting of ¼ the plate of protein and ¼ starchy vegetables with the other ½ being vegetable with some healthy fats mixed in there.
What I really want to focus on is this 10 hour window. Starting to eat with a healthy breakfast around eight or nine and wrapping up eating by six or seven. One of the most important things here is that you stop eating 2-3 hours before you go to bed. This is key to give your body a chance to digest the food so you can get a more restful night sleep and your digestive tract has time to restart.
The other important thing here is to have consistent times that you eat. Your body will begin to learn these times and increase production of stomach acid during ‘eating’ times. This helps your metabolism function better and improves nutrient absorption.
So in summary, pick a 10 hour window to eat and stick to it!
Ok, be honest with me, how much sleep do you get each night? If you answered between 7-9, give yourself a high five and move onto number three. If you answered less than that we need to talk. Now I know you might be saying to yourself, I just don’t need that much sleep……..you are lying to yourself. Sorry! But research shows otherwise. Research shows that, ‘Insufficient sleep undermines dietary efforts to reduce adiposity.’ Click HERE to read the full research article.
What they found is that lack of sufficient sleep may compromise the efficiency of typical dietary interventions for weight loss and related metabolic risk reduction. Moral of the story here is get some sleep!!!!! I recommend shutting off the electronics 1-2 hours before bed, calming down with a nice cup of tea, a warm bath or shower and a good book. Schedule in enough time to unwind so you can actually fall asleep when you lie down.
3) Water intake
I regularly ask people how much water they drink a day (I know, I am a little weird) and I find the majority of people fall into one of two categories. Either they have no idea how much they drink a day or they can tell me almost down to the ounce how much water they drink. Basically people are either aware or unaware of how much water they drink.
At a minimum you should be drinking half your body weight in ounces. That is bare minimum, if you are sweating, drinking sugary drinks, or caffeinated drinks you need to increase that water intake. Personally I drink my weight in ounces a day. I LOVE my water. Increasing your water intake can make a huge difference in the amount of food you eat and the health of your metabolism.
Another trick I have when it comes to water is I add doTERRA essential oils to my water to help boost my metabolism and help me drink more water. I add 3-5 drops to water 3-5 times a day, or put the drops in a veggie cap and take it 3-5 times a day. You can try different oils and see which one you like best or mix it up. See the list below to see what works best for different goals.
Stimulate metabolism: Cinnamon, Ginger, Grapefruit, Lemon, Slim & Sassy, Peppermint
Appetite suppressant: Grapefruit, Slim & Sassy
Diuretic: Lemon, Cilantro
Fat burn: Grapefruit, Basil
That’s it! Those are my three big tips on what you can start doing right now to help you not only lose weight, but also keep that weight off.
Let’s be honest, if it was that easy though, you would already be doing all of these things. Do you know you want to make these changes but need some support??? I just opened enrollment for my ‘Get Healthy Now’ group starting in September with only 10 spots available. Let’s see if it is a good fit for you to get healthy by the holidays! Click HERE to schedule a call with me right away. These ten spots will fill up fast!
Ready To Order?